Have you met Coach Kayla yet? Here she is leading a class through a “Snatch” progression! Christmas Week Schedule Reminder: Wednesday 12/24 (Christmas Eve)- Morning and Noon Classes: Open Afternoon: Closed Thursday 12/25 (Christmas Day)- CLOSED ALL DAY Friday 12/26– Regular Class Schedule Resumes Strength Three rounds Deadlift (6-8 reps) Rest 90 seconds Ring...Read More
Josh and Fran are both recovering from surgeries (to improve injuries sustained prior to CrossFit!), but have been coming to the gym just as often as they did before. It’s great how athletes are able to work with their coaches to modify movements and still get in a great workout! Infinitely scaleable! Strength Three sets...Read More
Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs.) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B...Read More
Our very own Tim C. back-squatted 570lbs this week. GREAT JOB, Tim! Gymnastics Spend 15 minutes working on a gymnastics skill of your choice Conditioning CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Read More
Mase and his big brother Brody got to work out together on Tuesday! It’s so fun to see families train at the same class. Nice job, boys! Strength Five sets today Power Clean (1.1.1) Push towards 80-90% of your 1RM by that last set if you’re feeling strong today Rest 2-3 minutes between sets...Read More
We love mobility here at CFG! Strength 4 sets today Weighted Pull-ups (2-3 reps) These should be strict Rest 90 seconds Front Squat + Jerk (1 rep of each) Bar should be taken from the rack. Base percentages on the movement with the lower 1RM Rest 90 seconds Conditioning Complete as many rounds...Read More
Jess A. and Jess D. used to work out together at 6am all the time! When the 5am class started, one of them began training at 5, while the other stayed at 6. Monday, there was a wonderful reunion as both Jess’ were at the 6am together. Yay, friends! Strength 5 rounds today Bench...Read More
Father and daughter team Troy and Noelle doing some synchronized Wall Climbs last week! Strength 5 rounds today Squat Clean & Thruster + 2 Thrusters (3 reps per attempts) Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs Rest...Read More
Linda is our very own “Gym Princess”. She walked in this week and said,”Why don’t you people look more festive? Is it because this headband looks silly? Well I like it!” Conditioning In teams of two, with only one partner working at a time, complete five rounds for time of: 50 Ball Slams (40/30lbs) 50...Read More
