Some of our CFG Kids getting after it! Strength Hang Snatch (5 sets of 3 reps) 2-3 minutes rest between sets Conditioning Every minute, on the minute, for 10 minutes, complete: 135/95 lb Power Snatch x 3 Toes to Bar x 6 reps Box Jumps x 9 reps Modify reps and weight if...Read More
Announcements: Friday is 4th of July! We will only be offering one class time at 9am! Please don’t forget to reference Saturday’s Website post to get information, and register for, our gymnastics seminar we have coming in a few weeks! LINK HERE Strength Three Sets Back Squat (6-8 reps @ 30X1 ) Rest 90...Read More
Happy weekend, friends! We’re excited to announce that the i99 Fit Gymnastics team will be coming to CFG on Sunday, July 13th, to help us get better with our Gymnastics movements. Here’s the quote from their site: “Our coaching staff will teach gymnastics skills and drills in a series of safe progressions to increase...Read More
Caitlin just hanging out with the kids. HAPPY FRIDAY!!! Strength Four sets today Deadlift (4-6 reps @ 3111) Handstand Push-ups (Max Reps) Rest 20 seconds between movements, 2 minutes between rounds Modification is Seated Dumbbell Press Aim for a minimum of 6-8 reps Conditioning Three sets for max reps of: 45 seconds...Read More
CFG Members: Starting ’em young! Strength Shoulder Press (20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1...Read More
Coach Noah, talking to the members of our Barbell Club! There will be Yoga offered at 6am again tomorrow for those who are interested. The cost will be $5 per athlete, and attendees do not need to be members of CFG! Strength Hang Clean + Clean (Six sets of this today) Athlete will execute...Read More
Since Val is Brazilian, she was allowed to do one of her sets of Back Squat facing the “wrong way” so she could watch the end of the World Cup game today! Strength Rest about 1 minute between movements and rounds. Good Mornings (8-10 reps @ 3011) Turkish Get Up (2 reps each arm)...Read More
Thanks to Bryce and Krysta for tossing our CFG sticker on your BRANNNND NEWWW CARRRR! It looks great! Strength Three Rounds today Back Squat (8-10 reps @ 3011) Rest 1-2 minutes Weighted Pull-ups (2-3 Reps) Rest 1-2 minutes Conditioning In teams of two, partners alternate rounds to complete as many rounds and...Read More
Today’s workout is a HERO workout called the Hotshots 19. The description of it, found below, is taken from the CrossFit Journal website. “On June 30, (2013) 19 members of the (Granite Mountain Interagency) Hotshot team died fighting a fire that grew to more than 2,000 acres about 34 miles south of Prescott in Yarnell, an...Read More
