Boot Camp: 8am Olympic Lifting: 9am CrossKids: 9am Barbell Club: 10am: Tubing: 12pm We will meet at Lionsgate park at noon. Greg will have all the tubes with him ready to go. Don’t forget your sunscreen, towel, and shoes if you would like! Also, a reminder that Buffalo Bill Days will be going on...Read More
ANNOUNCEMENT: There will be NO CrossFit Kids tomorrow morning at 9am! Yuka and Allison during the Thursday workout! Strength Push Press (Build to today’s 1-RM Push Press) 15 minute time cap today. Let’s PR! Conditioning Four sets for max weight – without dropping the barbell until the set is completed: Deadlift x 9...Read More
The handsome Fletcher makes his CFG Onesie debut in mommy and dadd’y home gym! Way to start him young! Strength Hang Clean (5 sets of 3 reps) Conditioning Complete as many rounds and reps as possible in 12 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 10...Read More
And here is yet another beautiful addition to the CFG family. Please say hello to Macie Leigh! Strength Shoulder Press (Five sets of 3 reps) Conditioning Complete as many rounds and reps as possible in 8 minutes of: Hand-Release Push-Ups x 10 reps Double-Unders x 30 reps Today is a day where you...Read More
There have been 4 CFG babies born in the past week!! More pictures to come. Here is the beautiful Miss Grace! Strength Three sets today Deadlift (4-5 reps) Immediately followed by… Kettlebell Swing (10-15 reps) (Choose a heavy weight with which you can still maintain an explosive swing) Rest 2 minutes between rounds ...Read More
Adrian and Lacey getting after some Turkish Get-Ups! Strength 5 sets Back Squat (2-3 reps) Conditioning In teams of two, partners alternate to complete 4 sets each of: Wall Ball Shots x 15 reps (20/14# to 10′) Toes to Bar x 10 reps Burpee Box Jump-Overs x 5 repsRead More
Greg and Jess actually got to work out with a class this week. Love this pic! Conditioning In teams of two, complete four sets of: Row 1000 Meters 300 Meter Farmers Walk Partners can partition row and carry however they would like. Carry the heaviest kettlebells or dumbbells that are appropriate for both...Read More
Thom taking a quick rest after the Front Squat, Pull-Up, Run workout! Strength Four rounds, rest 60 seconds between movements and rounds Turkish Get Up (2 reps each arm) Kettlebell Swing (Aim for 25 unbroken reps) Conditioning Three rounds for time of: Power Clean x 10 reps (135/95 lbs) Hand-release Push-Ups x 20...Read More
Greg, leading a “Future Civil Engineers of America” conference on Monday morning! Strength Three sets, rest 90 seconds between movements and rounds Bulgarian Split Squat (4-6 reps each leg @ 30X1) Ring Dips (Max effort each time) Instead of bands, try working controlled negatives today, with almost no rest in-between attempts. Aim for 5-10...Read More
