Danny, squatting all of the weight. Strength Five sets Snatch Balance + 3 Overhead Squats (5 sets of 4 reps) Conditioning For time: 115/75 lb. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 115/75 lb. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 115/75 lb. Power Snatch...Read More
CrossFit Kids- 4:30pm Mobility- 5-7pm CrossFit Endurance- 5:30pm i99 Gymnastics- 7pm Coach Ryan having some fun pushing some sleds w Coach Bogie there for motivation! Strength Back Squat (2-4 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (12-15 reps @ 2111) Rest 2 minutes Conditioning 800m Run (Time) Max Effort 800m...Read More
Unfortunately, Dr. Dorian will NOT be in this week. Coach and Stephan getting after the workout “Tail Pipe”. Based on Stephan’s smile, we’re guessing this was the first round. Strength Four sets Push Press (3-5 reps) Rest 2-3 minutes Conditioning Every minute, on the minute, for 16 minutes: Even minutes – Burpees x 10...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Team CastRow getting after it! Strength Front Rack Lunge (8-10 reps each leg @ 2011) Alternate legs Rest 60-90 seconds Turkish Get Up (2-3 Reps each arm) Rest 60-90 seconds Side Plank (30-45 seconds each side) Rest 60-90 seconds Conditioning “Tail-Pipe” In teams of 2,...Read More
Congrats to all of our athletes and friends who turned up for the ERock race on Saturday! And a special Congrats to Lisa and Derek Strong, who WON the Coed ERock event! Strength Bench Press (Build to today’s heavy 1RM) Set 1: x 3 reps Set 2: x 2 reps Set 3: x 1...Read More
A big CFG welcome to another one of our newer members, Dwain! Conditioning In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 Wall Ball Shots (20/14#) 10 Burpees 300 Meter RunRead More
Announcement: A friendly reminder that CrossFit Kids is CANCELLED for today! Starting next week, CrossFit Kids will Tuesday & Thursday at 4:30pm, and Saturday at 9am. A very big GOOD LUCK to the 50+ CFG Members and friends heading down to the ERock Sunrise to Sunset Bike Race this weekend! We’re excited to see pictures and...Read More
Our very own Annie competed in the Dirty Kanza 200 this past weekend. “200 miles of gravel, 17.5 hours. 15th OA, 6th in 40+ age group…only 35 girls finished. Thanks to Crossfit the 3 mile section of mud we had to walk wasn’t too bad!” GREAT JOB, Annie! Strength Five Sets Hang Snatch (1.1.1)...Read More
Mobility- 5-7:00pm CrossFit Endurance- 5:30pm i99- 7pm for Advanced, 8pm for Beginner (sign up here) Some big weights were lifted at CFG yesterday. Here are just two of them! Birddog lifted 465lbs for a big PR (445lbs in picture) and Wes hit 455lbs for another PR. Great work to all the guys and girls...Read More
