We’re glad to have you at CFG, Julia! Welcome to the crew. Strength Dumbbell Walking Lunge (Four sets of 20 steps @ 20X0) Rest 60 seconds between sets *NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging. Conditioning In teams of two, with...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Kelly has been wanting to get featured on the blog for a while now, here you go! Strength Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Lift Offs + Snatch (4 reps per round) For the snatch lift off, you’ll emulate your snatch...Read More

Mobility- 10:00-10:30am Ron has improved his overhead mobility so much. Check out those overhead lunges! Strength Five sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds Weighted Pull-ups Most difficult variation of pull-ups should be chosen, ideally feet to not touch ground...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Robin looked strong working those Hang Squat Cleans on Monday! Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps @ 20X1 Rest 20 seconds Heavy Kettlebell Swings x 15-20 reps (Russian or American Depending on athlete) Bench Press (Track heaviest set of...Read More

Our resident Chiropractor is bigger and stronger than yours!   Strength Five rounds Front Squat (2-4 reps @ 20X1) Rest 20 seconds Pull-ups (10-15 reps as quickly as possible) Reps are designed to be Chest-To-Bar, or most difficult variation possible Rest 3-4 minutes   Conditioning Complete rounds of 15, 12 and 9 reps for time...Read More

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Jack is one of our newest members! Say hello and introduce yourself if you see him around.   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run...Read More

Boot Camp- 8:00 and 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Justin is leaving us for a few months and heading back to Australia. We’ll miss you, Justin. Hurry back!Read More

Sending a huge congrats to Leanna, who won GOLD in the 75kg class at the USPA Colorado State Championships. We’re proud of you! Strength Split Jerk (Every 2 minutes, for 20 minutes (10 sets): 1 rep) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm The excitement when your “Row-ling” partner gets a great score!   Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Track fastest and slowest rounds Swings should be completed in no more than 2-3...Read More

Mobility- 10:00-10:30am Clif gets back into town, and immediately crushes his hamstring curls with the med ball. Welcome back, sir! Strength Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111 Station 2 – Strict Handstand Push-Ups or...Read More