CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) That feeling when you absolutely crush a workout 🙂   Strength Dumbbell Bench Press (Four sets of 8 reps @ 2012) Rest 2 minutes Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds...Read More

Saturday Boot Camps at CFG! Strength Back Squat (Find today’s heavy 6RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest...Read More

CrossFit- 9:00 & 10:00am Yoga- 11:00am (There IS Yoga today on Super Bowl Sunday) Yoga at CFG is perfect for CrossFit athletes! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400...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 Amanda, just absolutely crushing it.Read More

Reminder: Yoga is now at 11:00am on Sundays – It will no longer be held at 5:00pm.  (And there WILL be class this week on Super Bowl Sunday!) This photo was not staged. Nope. Looking good, Perry’s!   Strength Front Squat (Build to today’s heavy 3RM) *Set 1 – 3 reps @ 65% *Set 2 –...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) When regular planking is just too easy! Strength Push Press (5 set of 3 reps @ 11X1) Rest 2-3 minutes Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Rowing 10 Dumbbell Push Press (50/35#) As...Read More

Mobility- CANCELLED Post workout mobility. We love it! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) (32/24kg) 40 Double-Unders Track fastest and slowest rounds Aim to complete Swings in no more than 2 sets DU Modification- 80 Single-Unders Accessory Work Two sets of: Hawaiian Squat x 90...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) George with that strong lockout overhead! Strength Every three minutes, for 12 minutes (4 sets) Alternating Reverse In-Place Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Conditioning Five rounds for time of: 15 Wall Ball...Read More

Let’s get ready to rock on Monday! Strength Halting Clean-Grip Deadlift (5 sets of 3 reps) Pause for 2 seconds at each of the following  two positions – 2″ below the knee and mid-thigh Rest 2 minutes Conditioning Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* (185/135#) 15 Hand-Release Push-Ups *Choose...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Happy Sunday from three of our Jims! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds  Read More