Reminder Yoga is at 11:00am, not 5:00pm anymore! Boot Camp crushing the Assault Bike! CrossFit- 9:00 & 10:00am Yoga- 11:00am   Conditioning Part A In teams of 2, complete as many rounds and reps as possible in 15 minutes of: Partner 1- Complete “Short Lap” of Farmer’s Carry (50/35#) Partner 2- Row 250m, complete as...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Any. Day. Now. 🙂Read More

We’re retesting Baseline AND doing Bicep Curls!? Happy Friday! It’s been so great having Rob back at CFG! Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Full Range of Motion! Strength Four sets of: Bicep Curls x 10 Reps per arm – Increase weight each set Banded Tricep...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Just leading dad through some pre-class mobility! Strength Three sets of Bulgarian Split Squat (8 reps each leg @ 3011) Rest 45 seconds between legs, 45 before moving on Strict Pull-Up (5 reps @ 21X0) Pronated Grip (Palms away) Rest 45 seconds Add comments in WODify if...Read More

Mobility- 10:00-10:30am Counting your dad’s last reps to make sure he earns that post-workout hug!   Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid- thigh, “pockets” – then stand fully, descend...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) That feeling when you absolutely crush a workout 🙂   Strength Dumbbell Bench Press (Four sets of 8 reps @ 2012) Rest 2 minutes Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds...Read More

Saturday Boot Camps at CFG! Strength Back Squat (Find today’s heavy 6RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest...Read More

CrossFit- 9:00 & 10:00am Yoga- 11:00am (There IS Yoga today on Super Bowl Sunday) Yoga at CFG is perfect for CrossFit athletes! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Amanda, just absolutely crushing it.Read More

Reminder: Yoga is now at 11:00am on Sundays – It will no longer be held at 5:00pm.  (And there WILL be class this week on Super Bowl Sunday!) This photo was not staged. Nope. Looking good, Perry’s!   Strength Front Squat (Build to today’s heavy 3RM) *Set 1 – 3 reps @ 65% *Set 2 –...Read More