Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 – 2 reps @ 90% Metcon Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)Read more

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Metcon For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap = 10:00 – please adjust loading or repetitions accordingly.Read more

Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Dumbbell Thrusters (45/20 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Dumbbell Thrusters (45/20 lbs) 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.Read more

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead more

First Friday First Friday & CFG Beer Garden: 11.8.19 On the first Friday of every month, we have allow members to bring family and friends to any class that day to do a CrossFit workout and experience the community here at CFG.  On top of that we have added a FREE Beer Garden behind the gym from 4:30pm-8:30pm. This month we are featuring Baere, a local brewery for you to enjoy and socialize with fellow members of CFG.  There will be picnic tables, string lights, corn hole, a scooter demo team!  Last month was a HUGE hit, and we hope to keep the momentum going. Members are encouraged to bring their family and friends! Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 300 Meter Row Station 2 – 25/20 Ring Dips (or Box Dips) Station 3 – 300 Meter Run Station 4 – 30...Read more