Mobility- 10:00-10:30am Too good not to let you guys caption it yourself. #Mobility Strength Shoulder Press (2-3 reps @ 20X1) Every 2 minutes, for 16 minutes (8 sets) Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. Make sure to start LIGHT – 3 reps with a 2 count...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Is anyone else ready for the sunshine on Wednesday/Thursday of this week?! Strength Clean (12 Min EMOM of 2 Cleans) Aim to increase weight over each of the 12 sets to find today’s heavy double Start around 50% of 1RM and aim to make steady jumps Conditioning...Read More

That moment after you survived the workout and start feeling good again! Conditioning Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters One rep = Snatch + L Lunge + Right Lunge Pull-up...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Max showed up ready to go on Friday, matching outfit and all! Conditioning Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Ball Shots (20/14#) 800 Meter Run If more than 15 athletes, have half members run first and row second.  Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Naomi crushed her double-kettlebell front squats during our Friday workout!Read More

Feike is another one of our newer athletes, but you can’t tell by her form! Welcome to CFG!   Conditioning In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm One of our newer athletes, Wouter, learned how to Clean this week! Skill Work Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps (modification- kipping, if no kipping then seated db press) – ONLY thing...Read More

Mobility- 10:00-10:30am Big Jim is starting to rock that front rack like a boss on his cleans! Strength Split Jerk (Take 15 minutes to build to a heavy Split Jerk) Conditioning Workout #1 Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups The Rx+ version of this workout...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Sarah doesn’t like using a belt for weighted pull-ups, so she made a “band backpack” to add weight for her reps! Another awesome idea! Strength Hang Clean + Clean (Every 2 minutes, for 16 minutes (8 sets)) Athlete will execute one clean from the hang position, and...Read More

This CFG crew kicked off the summer of events with the 18hrs of Fruita mountain bike race! Strength 3 rounds Bulgarian Split Squat (8-12 reps per leg) Rest :30 Strict Handstand Push-Up (Max reps) Track largest single set of HSPU. In comments, track reps for additional sets. If athlete cannot perform strict, kipping is allowed....Read More