Yoga: 11 A.M. Alex, Julia, Paige and Caitlin warming up some split jerks this week!   Metcon In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint March 2017 Pull up Challenge: Day #19 40...Read More

The 9.AM. Crew taking advantage of this gorgeous spring weather we’ve been having! Boot Camp: 8 & 9 A.M. Crossfit Kids: 9 A.M. Olympic Lifting: 10 A.M. Strongman Saturdays: 11 A.M. Open Gym: 10-12 P.M March 2017 Pull up Challenge: Day # 18 Rest DayRead More

Congrats to last weeks open winners! Mike won the scaled division and Danny won the Rx’d Division. Nice work guys! Who’s going to be at the top for 17.4??? We also have a most improved winner this week as well! 17.4 is a repeat of last years 16.4 Metcon CrossFit Games Open 17.4 (AMRAP –...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance: 5:30 p.m. (Link for the endurance workout) The Noon class getting after some front squats in yesterdays Metcon. IF YOU ARE PLANNING ON DOING THE OPEN TOMORROW… CONSIDER THIS WORKOUT A GOOD ONE TO TAKE OFF AND USE AS A REST DAY!! Metcon Every 6 minutes, for 30 minutes (5...Read More

Watching Mom and Dad get ready for some front squats!! Weightlifting Split Jerk (Every 2 minutes, for 20 minutes (10 sets)) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. Metcon Complete as many Rounds and Reps as possible in...Read More

Our New Head Coach Lacey Mcquinn! Crossfit Kids: 4:30 P.M. Crossfit Endurance: 5:30 P.M. at South Table, Meet at the trailhead not the park. (Clink Link for Endurance Workout) Weightlifting Back Squat (Build to Heavy Single) Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps...Read More

Come get your last classes in Monday and Tuesday this week with Coach Tom and Coach Emily before they start their next journey together in Pittsburgh! Weightlifting Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the ten sets, keeping the...Read More

CrossFit- 9:00 & 10:00am Yoga- 11:00am Jordan and Mike putting on a clinic for T-Bar Rows! Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict...Read More

Saturday (3.11.17) from Noon-2:00pm we will be hosting our “Going Away Hang Out” for Coaches Emily and Tom!   Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Community. Support. Love this CFG Family.Read More

Congrats to our Week 2 Winners for the 2017 CF Open! Danyelle had the highest score for the Scaled division, and Keaton for the Rx’d division! Conditioning Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat...Read More