*Yoga is Cancelled for the Rest of December* In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing  12 Dumbbell Deadlifts (50/35 lbs) 9 Dumbbell Hang Power Cleans (50/35 lbs) 6 Dumbbell Shoulder to Overhead (50/35 lbs)Read More

The Big Night Is Here! Don’t Forget Your Food, Kiddos, and/or Presents! 😉 Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

We Are So Excited to See Everyone Saturday At the Christmas Party!!! Weightlifting Take 20 minutes to build to a Heavy or 1-RM Snatch Metcon  “CrossFit Games Open Event 19.4” Three rounds for time of: 10 Snatches (95/65 lbs) 12 Bar Facing Burpees Rest 3 minutes, and then… Three rounds for time of: 10 Bar...Read More

Saturday, 14th! CFG! Christmas Party! Lights! Bounce House! Bartender! Food! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Rowing 800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are...Read More

BYOD (Bring Your Own Dish) Healthy or Not! This Saturday, 14th At The CFG Christmas Party! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85%...Read More

The Countdown To The Annual CFG Christmas Party Has Officially Begun! Don’t forget to pick out your favorite outfit (Gym Clothes, Regular, Black Tie?? You Choose!) See you All This Saturday, 14th! *Yoga is Cancelled for the Rest of December* Weightlifting Take 12 minutes to build to approximately 80% of your 1-RM Clean  and then…...Read More

Metcon In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform...Read More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

First Friday of the Month! Bring your Friend for Free! *There will be No Beer Garden this Friday* Weightlifting Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @...Read More

Weightlifting Every 90 seconds for 15 minutes (5 sets): Station 1 – Bent Over Barbell Rows x 8 Reps Station 2 – Glute Ham Raise x 10 Reps Metcon “CrossFit Games Open Event 19.3” For time: 200-ft. Dumbbell Overhead Lunge (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20″) 50 Strict Handstand Push-Ups 200-ft. Handstand Walk CAP: 10...Read More