CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Anne lunging on Wednesday! Gymnastics/Skill Work Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups...Read More
Mobility- CANCELLED Coach Jen working those positions! Strength Four sets of: Weighted Box Step-Ups (8 reps each leg) Rest 30 seconds between legs Rest 60 seconds before T-Bar Rows T-Bar Row (6-8 reps) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The CFG Crew said goodbye to Dan (the Beard), Janet, and their two wonderful boys, as they moved back to Iowa to be closer to family. We’ll miss you at CFG. Come back and visit! Strength Power Clean +...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am CFG Yoga is now at 11:00am on Sundays! Conditioning In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: Farmer’s Carry Short Lap (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges (5/leg) Aim to complete Farmer’s Carries...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Wall Climb fun with friends! March 2017 Pull-Up Challenge Day #4 30 Negative Pull Ups 3 sets Max Effort Dead HangRead More
Congrats to our Week 1 Winners for the 2017 CF Open! Gwen had the fastest time for the Scaled division, and JT for the Rx’d division! Conditioning CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) It is with mixed emotion that we announce that Coach Tom and Coach Emily will be leaving CFG. They will be moving to Tom’s hometown of Pittsburgh to be closer to family and to begin the next chapter of their lives as husband and wife. Tom’s last...Read More
Mobility- 10:00-10:30am Mother and daughter lunging together! Strength Hang Power Snatch + Snatch + OHS (Every two minutes, for 20 minutes (10 sets)) Barbell may be dropped in between Hang Snatch and Snatch Conditioning Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs...Read More
CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) Jen and her seated Shoulder Press! Strength Four sets Front-Foot Elevated Split Squat (6-8 each leg) Place foot on a 45lb plate, hold DBs or KBs Rest 60 seconds Ring Push-Ups (8-10 reps) Find variation where reps can be challenging with full range of motion Nothing to...Read More
