Check out Josh getting LOW on his Snatches this week! Strength Four sets Weighted Pull-ups (1-2 reps) Rest 30 seconds Strict Pull-Up (Max reps) Track largest single set and list other sets in comments Rest 3 minutes Conditioning Three sets for max reps/calories: 60 seconds Row for Calories 30 seconds Rest 60 seconds Kettlebell Swings...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When coach suggests writing out your sets and percentages before Front Squat day, but you forget the advice after grabbing your white board and still want to write something. (Note reads: Do Front Squats) Strength Every two minutes, for 10...Read More

Mobility- 10:00-10:30am Lisa showing off her new (fake) tattoo on Halloween at CFG. Looking good! Strength Unsupported Seated Strict Press (Five sets of 4-5 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes Conditioning Against a 7-minute running clock, complete: 500 Meter Row immediately followed...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Luke crushed his reverse lunges during the workout last week! Strength Snatch (Five sets of 1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets Conditioning In teams of two, alternate sets to complete 3...Read More

Check out our CFG Hallo-WOD crew!!   Strength Front Squat (Every two minutes, for 16 minutes x 4 reps) Goal is to build to same weight from 10/21/16 (which was 2-3 reps) Conditioning Complete as many rounds and reps as possible in 6 minutes of: 30 Wall Ball Shots (20/14#) 30 Pull-Ups 30 Double-UndersRead More

CrossFit- Heats of Fight Gone Bad (9:00, 9:30, & 10:00am) Yoga- 5:00pm Check out Lukie and Matt last year at our Fight Gone Bad event! Conditioning “Fight Gone Bad!!” Three rounds of: Wall-ball, 20/14 pound ball (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In...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 Guys! Amanda PR’d her Snatch on Friday!Read More

John was finally convinced by his wife to join us here at CFG, and he’s been doing an awesome job! Strength Snatch + 3 Overhead Squat (Five sets of 4 reps) Rest 2 minutes Conditioning Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/95 lbs) HSPU Modifications- 15...Read More

CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Carly rocking those 53lb KB swings in Wednesday’s workout!   Strength Weighted Pull-ups (Track heaviest set of 2 Weighted Pull-Ups) Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by…Two sets of: 5-7 Wide Pronated Grip...Read More

Mobility- 10:00-10:30am Martin rocking his single-arm dumbbell snatches! Strength Back Squat (2 sets of 8-10 reps @ 75-80%) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @...Read More