Congrats to Tim for completing the Pikes Peak Marathon on Sunday. His time was 5:36:31 and he placed 73rd overall (16th in my age group) out of 697 finishers. He beat his time from last year by 3 minutes. Oh, and he was at the 5am class on Monday, too! CONGRATS, TIM!! ANNOUNCEMENTS: 1- Please don’t forget...Read More
Sarah and Fletch helping Danny stay loose in-between events at the Fossil Games this past weekend; an event that Danny and Coach Tom’s team won! Strength Power Clean (Take 10-12 minutes and build to a heavy 1-rep) Conditioning “POS” Three sets for times of: 300 Meter Row 185/135 lb. Power Clean x 9 reps Rest...Read More
Just some wall sit fun! Strength Snatch (5 sets of 1.1.1) Rest 10 seconds between reps, 2-3 minutes between rounds Conditioning In teams of two, partners alternate to complete 5 rounds each of: 135/95 lbs Power Cleans x 10 reps Ring Dips x 10 reps Aim to have cleans done as 10 touch-and-go...Read More
Christie after one of her successful Clean and Jerks at her weightlifting competition this past weekend! Strength Four sets, rest 90 seconds between movements and rounds Back Squat (2-4 reps @ 30X1) Single Arm Dumbbell Row (8-10 reps each arm @ 2111) Conditioning For time: Row 1000 Meters then immediately… Complete five rounds...Read More
Just some HSPU by some of our awesome athletes! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs.) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs.) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees...Read More
To CFG Members: We absolutely love when you bring family and friends to check out our awesome gym! However, let us please request that before you bring someone in, you let the coaches know several days in advance. We pride ourselves on our CFG family, our awesome coaches, and the overall experience at the gym,...Read More
Lacey during one of her Split Jerks at the Olympic Lifting Meet she did this weekend! Strength Clean (Take 15 minutes to build to today’s 1-RM Clean) If you’re not proficient or comfortable with this movement yet, use the time to practice clean technique Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand...Read More
Announcements: 1- There will be NO CrossFit Kids or Olympic Lifting Class tomorrow due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend! 2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here...Read More
Announcements: 1- There will be NO CrossFit Kids or Olympic Lifting Class this Saturday due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend! 2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here are the times of...Read More
