Coach Ryan and his boys doing a little outside row on Wednesday. Our gym is in an AMAZING location! Strength Four Rounds Rest :90 between movements and between rounds Dumbbell Walking Lunge (20 steps @ 1010) Dips (Max Reps) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 135/95 lbs Power Cleans x...Read More
This handsome devil is not going to like that I posted his “Senior Pic” on the CFG Website, but it needs to be done. Our very own Casey, has been training for most of the past year to “qualify” for try-outs for the Green Berets. This past weekend, he made it through the...Read More
Check out our 9AM class from last Friday! Holy cow was it fun! Strength 5 Rounds Deadlift (4-6 reps @ 21X1 ) Ring Push-Ups (Max Reps @ 1010) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15 repsRead More
Michelle and Mary just hanging out doing some L-Sits! Strength 4 Rounds Power Clean (1.1.1.1 – 10 seconds between singles) Weighted Pull-ups (2-3 reps @ 21X0 ) Conditioning Three rounds for time of: 24″/20″ Box Jumps x 20 reps Burpees x 15 repsRead More
Dr. Missy and the Mobility Madness Crew doing some fun activities! Gymnastics PLAY TIME! Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg Handstand Holds or Walks (freestanding or supported) x 60-90 seconds...Read More
NOTE: There will be NO 6am Mobility Madness tomorrow morning! All other Mobility Classes are still on as scheduled, and are instructed by Dr. Missy! (9am, 5:30pm, and 6:30pm) Brandon getting his Deadlift on Monday afternoon! Strength 4 sets of strength Bulgarian Split Squat (6-8 reps each leg @ 30X0 ) Rest 60 seconds Plank Hold (60...Read More
One of our newest athletes, Steve, performing thrusters during 14.5 last week. A rough workout to do in one of your first weeks of CrossFit, yet he did an amazing job! Conditioning Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersRead More
One of Greg’s dreams came true yesterday, when our gym was featured on the Rogue Fitness website! Greg also shared pictures from our gym that a professional photographer took a while back. Check out how amazing our gym looks! Strength Deadlift (Heavy, but not necessarily 3RM Deadlift) Conditioning Rounds of 15, 12 and...Read More
Happy Monday!!! Remember times to make up the open tomorrow are 8am and 3:30pm. Strength Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds Conditioning: For time: Wall Ball Shots x 10 reps/Ring Dip x 1 rep Wall Ball Shots x 9...Read More
