SATURDAY CLASS SCHEDULE: Bootcamp 8 & 9AM Super Charged Saturday 10AM Open Gym 11-1PMRead more

FIRST FRIDAY!  Hey CFG – on the first Friday of every month you can “Bring A Friend” to CrossFit for FREE! Do you have a friend with experience and just want to throw down together? Or maybe you have someone who has been wanting to give CrossFit a try for the first time? Bring them to class on Friday 2.1.19! Whether they have experience or not, they are welcome! Weightlifting Five sets of: Bench Press ( 2-4 reps @ 20X1) Rest 90 seconds Ab-Wheel Roll-Outs (6-8 reps @ 3020 ) Rest 90 seconds Metcon Three rounds for time of: 400 Meter Run 20 Toes to Bar 20 Push UpsRead more

Weightlifting Back Squat Every 3 minutes, for 15 minutes (5 sets) of: *Sets 1-4 – 4 reps @ 78-85% *Set 5 – Max Reps @ 82-85% Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 20 Wall Ball Shots (20/14 lbs)Read more

Metcon Four sets for times of: 30/25 Calories of Rowing 20 Burpee Box Jump-Overs (30″/24″) Rest 5 minutes You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.Read more

Weightlifting Deadlift ( 15 reps @2011) Strict Handstand Push-Ups  – Max Reps in 60 seconds Rest 2 minutes Deadlift (10 reps @2011) Strict Handstand Push-Ups  – Max Reps in 60 seconds Rest 2 minutes Deadlift (5 Reps @2011) Strict Handstand Push-Ups  – Max Reps in 60 seconds Rest 2 minutes Metcon  Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Slamballs (30/20 lbs) 15 Ab-Mat Sit Ups Rest 2 minutes between sets, and complete a total of 4 sets for max reps.Read more