Shannon looks strong in that overhead position!   Conditioning In teams of three, complete five rounds each for time of: 300 Meter Run 20 Goblet Carry Walking Lunges (24/16kg) 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed...Read More

“Hey Bryan, when’s the last time you practiced your Split Jerk before today?” “Never. This is my first time.” Wow! Great form from one of our newer athletes!   Strength Deadlift (15 minutes to build to heavy 3RM of Deadlift) This is not necessarily meant to be a lifetime 3RM Deadlift. Reps should be “touch-and-go”,...Read More

Trev and Eryn sharing a bench on their Bulgarian Split Squats!   Strength Clean (Take 15 minutes and build to today’s 1RM Clean) Yes, a full squat clean!   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (Chest-to-Bar pull-ups for advanced athletes) Rest exactly 5 minutes, and...Read More

Kaitlyn looking strong overhead!   Strength Split Jerk (Take 15 minutes to build to a heavy Split Jerk)   Conditioning Three sets for max reps: 135/95 lbs Ground to Overhead x 60 seconds Rest 2 minutes Having to do singles is ok, but do not spend a majority of your “On” minutes resting. Pick a...Read More

Gwen with her DB Shoulder-to-Overhead last week!   Strength Three Sets Bulgarian Split Squat (8-12 reps (each leg)) Rest 30 seconds Pick one of these 3 exercises 1- Handstand Hold (60 seconds) 2- Wall Climb (5 Climbs) 3- Handstand Push-Up (Max Reps (Strict if you can)) Rest 2-3 minutes between sets   Conditioning Every minute,...Read More

Welcome to CFG, Tyler! You’ve been doing a great job, so far!   Conditioning Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings (24/16kg) Rest 3 minutes between sets   30-Day Ab Challenge: Day 7- Rest DayRead More

Charlotte looking so strong with that bar overhead!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   30-Day Ab Challenge: Day 6- 20 Crunches 12 V-Sits 18 Leg Raises 25 Second PlankRead More

Ace was looking for a 50lb Slam Ball to use for his workout!   Conditioning Teams of two must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps...Read More

A huge CONGRATS to Jen, who recently received her PhD. in Applied Mathematics!! We’re so proud of you!   Strength Four rounds Push Press (3-5 reps) Rest 90 seconds Weighted Pull-ups (3-5 reps) Advanced Athletes: Muscle-Ups Scale Option: Negatives Rest 90 seconds   Conditioning Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Modification for DUs will be 2x...Read More

Alex and Mike got to flip some tires during the Tuesday Boot Camp!   Conditioning Five rounds through Back Squat (10 reps @ 30X0) Rest 30 seconds Single Arm Dumbbell Row (10 reps each arm @ 2111) Rest 30 seconds Kettlebell Swing (Heavy Swings for 10 reps) Rest 30 seconds Dumbbell Shoulder Press (10 reps...Read More