Weightlifting Building over the course of 20 minutes (10 sets): Snatch Lift Off + Snatch (2 Snatch Lift-Offs + Snatch) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your...Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat ( 1 rep @ 32X1) Build over the course of the 6 sets to today’s 1-RM Pause Front Squat. Metcon Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Max...Read More

  Metcon Baseline  500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups   Weightlifting Take 20 minutes to build to today’s 1-RM Bench PressRead More

Metcon In teams of four, complete three rounds each of: Row 500 Meters 30 Dumbbell Thrusters (40/25 lbs) 20 Pull-Ups Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.Read More

SATURDAY CLASS SCHEDULE: Bootcamp 8 & 9AM Super Charged Saturday 10AM Open Gym 11-1PMRead More

FIRST FRIDAY!  Hey CFG – on the first Friday of every month you can “Bring A Friend” to CrossFit for FREE! Do you have a friend with experience and just want to throw down together? Or maybe you have someone who has been wanting to give CrossFit a try for the first time? Bring them to class...Read More

Weightlifting Back Squat Every 3 minutes, for 15 minutes (5 sets) of: *Sets 1-4 – 4 reps @ 78-85% *Set 5 – Max Reps @ 82-85% Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 20 Wall Ball Shots (20/14 lbs)Read More

Metcon Four sets for times of: 30/25 Calories of Rowing 20 Burpee Box Jump-Overs (30″/24″) Rest 5 minutes You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.Read More

Weightlifting Deadlift ( 15 reps @2011) Strict Handstand Push-Ups  – Max Reps in 60 seconds Rest 2 minutes Deadlift (10 reps @2011) Strict Handstand Push-Ups  – Max Reps in 60 seconds Rest 2 minutes Deadlift (5 Reps @2011) Strict Handstand Push-Ups  – Max Reps in 60 seconds Rest 2 minutes Metcon  Against a 2-minute running...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Power Clean + Push Jerk (1 Rep) Build over the course of the 8 sets to today’s heavy. Metcon Grace  For Time: 30 Clean and Jerks, 135# / 95#Read More