Anteus with awesome dumbbell snatches! Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press (24/16kg) x 5 reps each arm Goblet Squats (24/16kg) x 10 reps Run 300 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Big Jim putting on an L-Sit Clinic from gymnastics day last week! Strength Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips List modification used, if any, and how sets were broken...Read More
Mobility: 10:00-10:30am That’s a lot of people whose name begins with the letter “J” in one class! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press Station 2 – Toes to Bar (Nothing to track for TTB. Use time to practice variations and new modifications, where appropriate.) Shoulder Press...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Emily looking strong with her Bulgarian Split Squats! Strength Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean Station 2 – Weighted Pull-Ups Power Clean (1.1.1.1) Rest 10 seconds...Read More
This Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. Please arrive and be ready to warm-up at 9:30, the workout will be begin at 10:00, and the grill will go on at 11:00! This year will be a little more...Read More
On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to...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 Erin putting on a show crushing her Overhead Squats!Read More
Hannah working on some climbing rope “sit-to-stands” on Thursday! Strength/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 OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16:...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Is there any better way in the world to do plank holds? Strength Overhead Squat (2-4 reps) Every 3 minutes, for 18 minutes (6 sets): 2-4 reps Conditioning Complete as many rounds and reps as possible in 10 minutes...Read More
