The only running Greg did this weekend was to the hospital for the birth of his son Cole! Good luck to all the Ragnar runners and Femme Royal competitors this weekend!   REMINDER the following classes will be CANCELLED Saturday 8/13/16: CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am The classes BELOW are still...Read More

REMINDER the following classes will be CANCELLED Saturday 8/13/16: CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am The classes BELOW are still on: Boot Camp- 8:00 & 9:00am Open Gym- 10:00am-Noon Also, GOOD LUCK to all of our athletes competing in various events this weekend! More information to follow tomorrow! When your parents are...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Luke is back, and already crushing WODs again! Strength Three sets Bulgarian Split Squat (8-10 reps each @ 30X0) Quad parallel/Chest Up Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Rest 30 seconds Conditioning Rounds of 15, 12 and 9 reps for time of:...Read More

Mobility- 10:00-10:30am  Charlie CRUSHED “Grace” last week! Strength Power Clean (Five sets of 2.2.2) Rest 10 seconds between doubles Rest 3 minutes Conditioning Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) 20 Box Jumps (24/20”) Rest 3 minutes Modifications: DU- 200 SU – Aim to complete swings in no more than 3...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Coach Lucas is kind of good at Jui Jitsu! Strength Shoulder Press (3-5 reps @ 20X1) Every 3 minutes, for 15 minutes (5 sets) If you achieve 5 successful reps, increase the load in the next set. Conditioning Complete as many rounds and reps as possible in 12...Read More

  Matt P. is pretty good at picking things up and putting them down! Strength Take 12 minutes to built do 85% or more of your 1-RM Back Squat, and then Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 Please pair up and use spotters as weight gets...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm CFG had 7 athletes compete in the CrossFit Roots Olympic Weightlifting Meet today. Eric, Lacey, Ben, Ian, Sarah, Kathryn, and Luali all threw down. Ian placed third and Sarah got second! Congrats, everyone! Conditioning In teams of two complete as many rounds and reps as possible in 25 minutes...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 Look at that flat back and neutral neck! Jake looks like a poster child for Single-Arm Dumbbell Rows!Read More

Apparently Gillian was born with the gift of making Thrusters not look like they’re the worst movement ever! Strength Four sets Push Press (4-6 reps @ 11X1) Push Press should not be linked today. Reset after each rep, and pause at the top of each rep Rest 90 seconds Dumbbell Walking Lunge (20 steps) Lunges...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Wendy got her squat on during the Wednesday class! Conditioning A- Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Aim to complete thrusters unbroken for at least 2 rounds. Rest 7 minutes B- Complete as many...Read More