Congrats to our four athletes (Wendy, Stacy, Janet, and Charlie) who competed in the FRCF Masters Competition on Sunday! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm All four of the CFG Birddogs medaled at the 32nd Mile High Sprints today! Camilla- 1:39.4 (1st) Mike- 1:26.5 (1st) Jerry- 1:26.2 (2nd) Birddog- 1:20.9 (1st) Conditioning In teams of three, complete five rounds each, for max reps, of: Push-Ups 100 Meter Farmer’s Carry (As Heavy As Possible,...Read More
Jim, getting after it with his Single-Arm Kettlebell Rows! Strength Push Press (5 sets of 5 reps @ 11X1) Rest 2 minutes between sets Conditioning Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups There will be a 20 Minute Time Cap on this workoutRead More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Adam with those awesome back squats! Conditioning Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (32/24kg) Practice Double-Unders for 30 seconds if you’re still...Read More
Mobility- 10:00-10:30am Temple working on her L-Sits w that awesome CFG view in the background! Strength Front Squat (Build to today’s heaviest set of 4 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Rob practicing Cleans for only his second or third time, and looking good! Conditioning Part A Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60...Read More
CFG had a handful of athletes compete in the FrostFit Competition down in Colorado Springs this past weekend. Thanks to everyone who made it down and showed their support! Not pictured: Kristin and Kota! Strength High Hang Clean + Hang Clean + Clean (Every two minutes, for 16 Minutes (8 sets)) Build over the 8...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Get it, Wendy! Conditioning Part A Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following… Part B Complete as many reps 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 Taking care of Core Work and Beach Muscles this Friday was awesome!Read More
