Adam working through some sled pulls with a spicy bootcamp workout!  – Weightlifting Three Sets: Deadlift (6-8 Reps @ 2011) Rest 90 Seconds Ring Dips (20-25 reps) Rest 90 Seconds – Conditioning  Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24kg) – Saturday’s 9am CrossFit Kids Class will be...Read More

Alex getting after some heavy deadlifts as Coach Leanna watches on. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting Push Jerk Take 15-20 Minutes to build to a Heavy Single – Metcon Against a 2-minute running clock, complete: 25/15 Calories of Rowing 115/75 lb Push Press x max reps Rest...Read More

Jason getting after some Toes to Bar! – Weightlifting Power Clean Take 15 Minutes to build to a “heavyish” single – Metcon Every minute, on the minute, for 24 minutes (12 sets of each): Odd Minutes – Power Clean x 2 reps Even Minutes – Run 200 Meters Score your successful lifts in pounds. For...Read More

CFG is closed for Normal classes! We will however be doing the workout “Clovis” at 7:30am. (Gym will be open at 7am to warm-up) This is a workout in honor of U.S. Army Lieutenant Clovis T. Ray who gave his life serving this country. This is one of the LONGEST workouts we will do at the...Read More

Weightlifting Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @ 90-95% Rest 3-4 Minutes between sets – Metcon Complete as many...Read More

Metcon In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs 60 seconds of Rest 60 seconds...Read More

Swinging all the Reds Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 – 12 p.m. – Reminder: Gym will be closed for regular classes July 4th, 2017* *CFG will be closed for regular classes on Tuesday, July 4th, 2017.  However we will be...Read More

Weightlifting 3 Sets: Bench Press (6-8 reps @ 20X0) Rest 15-20 Seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 Minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters Wall Ball Shots x 20 reps (20/14/lb) (RX+...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting 3 Sets: Bulgarian Split Squat (8-10 reps (each leg) @ 30X0) Rest 30 Seconds Single-Arm Trap Raises (8-10 each @ 2111) Rest 30 seconds – Metcon 15-12-9 Thrusters (135/95) Burpees  Read More

Weightlifting 5 Sets of: Power Clean x 2.2.2 Rest 10 seconds between doubles 3 minutes between sets – Metcon Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) (RX+ 32/24kg) 20 Box Jumps (24”/20”)  (RX+ 30/24”) Rest 3 minutes  Read More