Announcement:  We will have a regular class schedule this Sunday (Easter). Classes will be held at 8, 9, and 10am.   It was so awesome to see all of the PR’s in the gym yesterday for Back Squat Max day! The second best part was seeing you guys attentively spotting one another once the weights...Read More

  Check out Laura strengthening her shoulders with some reps of dumbbell press. She’s always smiling!   Strength Back Squat (Build to today’s heavy 1RM (6 working sets)) Set 1: Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Set 2: Back Squat x 3 reps @ 75% of 1-RM Rest 60...Read More

The 5:30 crew getting some advice from Coach Ryan! Some faces we haven’t seen in a while, too!   Conditioning Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 400 Meter Run Double-Unders x Max Reps Rest 4 minutes between sets The goal here is to have time to jump...Read More

Jax, doing an amazing job at her Thrusters last week!   Strength Bench Press (20X1 tempo) Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4...Read More

Check out Big Jim with his Kettlebell Thrusters this week!   Regular CrossFit Class Schedule: 8, 9, 10am CrossFit CrossFit Games Open Workout Testing available during the same time! Last week of the Open, everyone!   Conditioning In teams of two, you and your partner will move through five stations trying to score as many...Read More

Announcement: There will be NO CrossFit Kids today!   Can you guess whose backs these are?!   Regular Saturday Schedule: Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLED Barbell Club: 10amRead More

One of our newest members, Marie, learning how to Snatch properly on one of her first days. I don’t know about you guys, but that looks like a pretty strong Overhead position to me! Welcome to the family, Marie! Conditioning CrossFit Games Open 15.5 Rx’d For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21...Read More

Check out these AWESOME lockouts from our athletes. GREAT job on the Tuesday workout, CFG! (Top Left- Marine Mike, Top Right- Jesse, Bottom Left- Travis, Bottom Right- Lisa)   Strength Hang Snatch (Take 15 minutes to work on Hang Snatch technique) The goal today is NOT to build to a 1-rep max. Instead, work on...Read More

Announcement Our friends at i99fit are coming back to visit us!! They will be hosting TWO sessions this THURSDAY night! The 7:00pm Class is for Beginners, and the 8:00pm class is for more Advanced Athletes! Please CLICK HERE to register, as there are only 5 spots per class, and they fill up fast!   Mary...Read More

Just another day last week where we had all 14 rowers in use! Love the CFG Family!   Strength Four rounds Bench Press (3-5 reps @ 20X1) Rest 30 seconds Kettlebell Swing (Heavy Swings 15-20 reps) Pick a weight that will be challenging, but where form can stay together. Remember, tight core, drive through your...Read More