Today’s photos are all about Lisa! The first, is our very own Lisa S. winning yet ANOTHER CycloCross race!! The second, is the Bogeman with his best friend, Lisa B! (Sorry if you thought YOU were his best friend… it’s her) Strength Clean (Six sets of 1.1.1) Rest 10 seconds between singles Rest 2-3...Read More
Our very own John Hillyard just finished climbing the FINAL 14,000-foot mountain peak in Colorado! “All 58 peaks in 5 summers. The 58 peaks are those listed on the front page of 14er.com. 14er.com is a great reference site for those interested or currently doing 14ers.”He ended the adventure with his son Taylor, here pictured on Windom...Read More
Ben getting after some fulllll-depth squats! Strength Five (maybe 6) sets today Bench Press (1 rep @ 20X1 tempo) Rest 3 minutes between sets above 85% of 1-RM (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following...Read More
It was a big weekend for the CFG Family. Congrats to all of our members who participated in the Tough Mudder, Coach Ryan attended the CrossFit Level 2 Seminar, and got to teach the Air Squat in front of THE Dave Castro, and Saturday’s Boot Camp was a special pre-wedding celebration for Bryce and Krysta!...Read More
Emily left today to spend the next few months working in San Francisco. We’ll miss you, Emily! Hurry back. (She wouldn’t let me use the picture of her working out for the site!) Strength Bench Press (Build to today’s heavy 2RM) Set 1 – x 5 reps @ 80% of 1-RM Set 2 –...Read More
Lacey got into a fight w the tape after Loredo on Monday! Strength Back Squat (5 Sets of 4-6 reps @ 30X1) Rest 3 minutes between sets and use that time to work shoulder mobility Conditioning In teams of three, alternating complete rounds, complete five rounds each for time of: 155/105 lbs...Read More
Some of our friends after their Labor Day Loredo!! Only a small part of Team Steelhead! Gymnastics Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning 100...Read More
Here are two pictures from our Labor Day Loredo on Monday. What an awesome gym family we have. Great job, everyone! Strength Power Clean (Take 10-12 minutes to work up to today’s heavy 1RM) Conditioning Every minute, on the minute, for 20 minutes, perform: 3 Power Cleans 5...Read More
REMINDER: We only have ONE CLASS today, and it’s at 9am! Hope to see you guys there! U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June...Read More
