Metcon In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 60 seconds of Anchored Sit-Ups 60 seconds of Rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Go until each partner finishes 3 Rounds – Reminder: Gym will be closed for regular classes July 4th, 2017* *CFG will be closed for regular classes on Tuesday, July 4th, 2017.  However we will be doing 1 workout that day based on the request of a few members.  The workout will be the Hero WOD … “Clovis” For time: Run 10 miles 150...Read more

Swinging all the Reds Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 – 12 p.m. – Reminder: Gym will be closed for regular classes July 4th, 2017* *CFG will be closed for regular classes on Tuesday, July 4th, 2017.  However we will be doing 1 workout that day based on the request of a few members.  The workout will be the Hero WOD … “Clovis” For time: Run 10 miles 150 Burpee pull-ups   (Partition the run and burpee pull-ups as needed.) https://www.crossfit.com/workout/2012/11/11#/comments We typically do not program or offer the option of doing a CrossFit workout of this length/difficulty but wanted to offer the chance to try it for some of our more seasoned athletes.  The only scaling option we will allow is ½ Clovis.  This is an extremely long workout and we will be starting at...Read more

Weightlifting 3 Sets: Bench Press (6-8 reps @ 20X0) Rest 15-20 Seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 Minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters Wall Ball Shots x 20 reps (20/14/lb) (RX+ 30/20lb) Pull-Ups x Max Reps – Reminder: Gym will be closed for regular classes July 4th, 2017* *CFG will be closed for regular classes on Tuesday, July 4th, 2017.  However we will be doing 1 workout that day based on the request of a few members.  The workout will be the Hero WOD … “Clovis” For time: Run 10 miles 150 Burpee pull-ups   (Partition the run and burpee pull-ups as needed.) https://www.crossfit.com/workout/2012/11/11#/comments We typically do not program or offer the option of doing a CrossFit workout of this length/difficulty but wanted to offer the chance...Read more

Tomorrow we will be running the Mount Falcon West Loop We will meet at 6pm to give people more time to get up there after work. Directions to the parking lot we will meet at can be found here: https://www.google.com/maps/dir//39.636104,-105.239414/@39.6336377,-105.2988785,12z/data=!3m1!4b1Read more

Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting 3 Sets: Bulgarian Split Squat (8-10 reps (each leg) @ 30X0) Rest 30 Seconds Single-Arm Trap Raises (8-10 each @ 2111) Rest 30 seconds – Metcon 15-12-9 Thrusters (135/95) Burpees  Read more