Master Mango recovering after a workout this week.   Strength Front Squat (Front Squat @ 20X1) * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of...Read More

LOTS of people PR’d their Clean and Jerks yesterday! Congrats, everyone. (Here’s Jeff with his 165lb PR!) Remember, there are a few more big strength training days left this week. We’re looking forward to seeing you guys come in and continue to hit some big numbers!   Conditioning 2 Minutes of Rowing (calories) Rest 60...Read More

Some of our guys and girls looking strong with their Thrusters last week!   Announcement Our CFG CrossFit Kids will be cancelled tonight.     Strength Clean and Jerk (Take 12-15 minutes and build to today’s 1RM Clean )   Conditioning For time: 1000 Meter Row 20 Ground to Overhead (135/95 lb) 20 Burpees 20...Read More

Our Saturday class was fun this weekend. Get ready for a BIG week, everyone!!   Strength Bench Press (2-4 reps @ 20X1) Rest 90 seconds Ring Rows (8-10 reps @ 2111) Get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!     Rest 90 seconds  ...Read More

Synchronized Kettlebell Swings last week for class!   Conditioning Four sets for max reps of: 45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings (24/16kg) 15 seconds of Rest 45 seconds of Wall Ball Shots (20/14#) 4 minutes and 15...Read More

The ONLY class offered today will be the 8am Boot Camp!   All other classes will be cancelled so we can host our Paleo/Primal Challenge Kick-off Meeting. That will begin at 10am! Please show up a few minutes before to get your seat and be ready to go. We will be recording this for those...Read More

The Hughes Family working on Cleans together!   Friendly Reminder On Saturday, there will only be an 8am Boot Camp Class. All other Saturday Classes will be cancelled. Our Paleo/Primal Challenge Kick-Off Meeting will begin at 10am! We will be recording it for those who are unable to make it.   Conditioning CrossFit Games Open 14.5...Read More

Kelsey working on her cleans during the Wednesday workout!   Don’t forget, the BodyFat Testing truck will be at CFG tomorrow afternoon! Check the image below to confirm your scheduled time!   Strength Four rounds Bulgarian Split Squat (6-8 reps each leg @ 30X1) Rest 45 seconds Single-Arm Trap 3 Raises (8-10 reps each arm...Read More

David looking awesome with his Push Press reps during our Tuesday workout this week!   Strength Four rounds Clean (1.1.1) Rest 10 seconds between singles – these are full cleans Rest 2-3 minutes between sets   Conditioning Complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Squat Clean x...Read More

Jason making our Shoulder exercises look goood!   Conditioning Four sets for max reps of: In five minutes, row 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups 115/75 lb. Push Press Rest exactly 5 minutes between sets. For this workout, track the total reps completed, both Pull-ups and Push Press. Aim...Read More