Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Jeff working hard!Read More

Heather having some fun with Slam Balls! Strength Hang Snatch + Snatch (Every two minutes, for 20 minutes (10 sets)) Conditioning Five rounds for time of: 5 Shoulder to Overhead (155/105 lbs) 10 Burpees Over the Barbell This is a sprint workout!  Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Anteus with that “next level” planking!   Strength Back Squat (8 reps @ 75-85%) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep...Read More

 Mobility- 10:00-10:30am We had so much fun with Core Work on Tuesday, didn’t we? Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Track fastest and slowest set  Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) When your mom is awesome, and all you can do is watch! Strength Power Clean (Build to today’s heavy 1RM) Every minute, on the minute, for 12 minutes: Power Clean x 1 rep *Set 1 – 60% *Set 2...Read More

Congrats to our four athletes (Wendy, Stacy, Janet, and Charlie) who competed in the FRCF Masters Competition on Sunday! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm All four of the CFG Birddogs medaled at the 32nd Mile High Sprints today! Camilla- 1:39.4 (1st) Mike- 1:26.5 (1st) Jerry- 1:26.2 (2nd) Birddog- 1:20.9 (1st)   Conditioning In teams of three, complete five rounds each, for max reps, of: Push-Ups 100 Meter Farmer’s Carry (As Heavy As Possible,...Read More

Caitlin crushing her Pull-Ups!   Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-NoonRead More

Jim, getting after it with his Single-Arm Kettlebell Rows! Strength Push Press (5 sets of 5 reps @ 11X1) Rest 2 minutes between sets Conditioning Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups There will be a 20 Minute Time Cap on this workoutRead More

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Adam with those awesome back squats! Conditioning Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (32/24kg) Practice Double-Unders for 30 seconds if you’re still...Read More