Mobility- 10:00-10:30am Mike was able to work on his Pistol Squats this week! Gymnastics Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Look who is back at CFG!! Weightlifting Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes, 3-4 reps Goal is to increase load used last week. Metcon Metcon (Time) For time: Row...Read More

T-Money crushing his KB Swings! Strength Five sets Unsupported Seated Strict Press (3-4 reps) Sit on a bench or box without back support and press the barbell from shoulder to overhead; Progress by 5% from last week’s weight Rest 60 seconds Alternating Pistols (12-16 reps) Practice progressions if these aren’t proficient, and if they are,...Read More

***Reminder*** Daylight Savings ends tonight, so remember to set your clocks back one hour! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Congrats to Team CFG who ran the Ragnar Napa 2016 this weekend. The race took them 190ish miles from San Francisco to Napa! Conditioning “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two,...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 I mean, will you just look at these two!Read More

Check out Josh getting LOW on his Snatches this week! Strength Four sets Weighted Pull-ups (1-2 reps) Rest 30 seconds Strict Pull-Up (Max reps) Track largest single set and list other sets in comments Rest 3 minutes Conditioning Three sets for max reps/calories: 60 seconds Row for Calories 30 seconds Rest 60 seconds Kettlebell Swings...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) When coach suggests writing out your sets and percentages before Front Squat day, but you forget the advice after grabbing your white board and still want to write something. (Note reads: Do Front Squats) Strength Every two minutes, for 10...Read More

Mobility- 10:00-10:30am Lisa showing off her new (fake) tattoo on Halloween at CFG. Looking good! Strength Unsupported Seated Strict Press (Five sets of 4-5 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes Conditioning Against a 7-minute running clock, complete: 500 Meter Row immediately followed...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Luke crushed his reverse lunges during the workout last week! Strength Snatch (Five sets of 1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets Conditioning In teams of two, alternate sets to complete 3...Read More

Check out our CFG Hallo-WOD crew!!   Strength Front Squat (Every two minutes, for 16 minutes x 4 reps) Goal is to build to same weight from 10/21/16 (which was 2-3 reps) Conditioning Complete as many rounds and reps as possible in 6 minutes of: 30 Wall Ball Shots (20/14#) 30 Pull-Ups 30 Double-UndersRead More