Friendly reminder, on Monday, September 1st (this Monday) it’s Labor Day! We will only have one class at 9am. That workout will be Loredo! Please sign up on the sign-up sheet located at the whiteboard to let the coaches know how many of your smiling faces to expect!   Boot Camp: 8am Olympic Lifting: 9am...Read More

Afternoon crew running outside with some ominous clouds overhead!   Conditioning In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest exactly five minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs). Yes, you have to rest the full...Read More

  Adrian getting after some weighted Pull-ups while Adam looks on in-between his own sets! Nice job today, gentlemen!   Strength/Conditioning Five sets of the work below. Rest 90 seconds between every station Please hold as strict to the rest intervals as you can. You should also increase the weight used for a movement if...Read More

  Coach Ryan and our gym mascot. The Bogeman!   Strength Weighted Pull-ups (Build to today’s heavy 1RM) In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.   Conditioning Complete as many rounds and...Read More

  Some of our athletes doing their Toes-To-Bar!   Strength Four sets today Front Squat (4-6 reps @ 30X1) Rest 20 seconds Tall Box Jumps (5 Jumps) Rest 3-5 seconds between each jump, and step down after each jump Rest 2 minutes between rounds   Conditioning Five sets for max calories/reps of: 30 seconds of Rowing...Read More

Jen doing some dips with Bogey as her bodyguard. He’s such a protective Gym Mascot!   Strength Clean and Jerk (Take 15 minutes to build to a 1-RM)   Conditioning Five rounds for time of: 135/95 lbs Shoulder to Overhead x 5 reps Toes to Bar x 10 reps Double-Unders x 20 reps Pick a...Read More

For those of you who are still interested in Mountain Biking tomorrow at Buffalo Creek, email Greg for meeting location. Riding will begin at around 2pm, and should be done by 5-6pm! [email protected]   Have a great weekend, everyone!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead More

Coach Ryan taking a class through more mobility!   Strength 4 rounds today. 90 seconds between movements and rounds   Dumbbell Walking Lunge (20 total steps) Ring Rows (8-10 reps @ 2111)   Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10...Read More

Coach Ryan helping to warm up those shoulders!   Strength Please follow the order of sets listed below for today’s strength Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift...Read More

  Some of the ladies of CFG sporting their tank tops!   Conditioning In teams of three, complete 5 sets each of: 500 Meter Row Burpee Box Jump Overs  (24″/20″) x 15 reps 115/75 lb Overhead Squats x 10 reps   Each person starts on a different station, and teammates may only rotate to the...Read More