Paige and Caitlyn getting ready for some gymnastic days! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. 8 Min AMRAP: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… 6 Min AMRAP: 15 Ring Dips 15 Box Jump-Overs (24″/20″) Rest 4 minutes, and then… 4 Min Max Calories: Row or Bike 30-Day Ab Challenge: Day 16 Rest Day!  Read more

Camilla and Fekie got second in their competition and Lakoda got 1st! Great weekend for CFG ladies! Weightlifting Clean (Every 2 Minutes, 20 Minutes (10 sets)) Build to a heavy single Metcon  “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over the Barbell 30-Day Ab Challenge: Day 15 80- Abmat Sit-Ups 100 – Crunches 52 – Cobras 52 – Leg raises 70 second PlankRead more

Danyelle warming up for some nice Deadlifts today! Reminder… the way Sunday workouts are programmed is to accommodate large classes, meaning we are limited on types of movements/lifts, and are really for people who missed classes earlier in the week.  If you come Friday, Saturday, Sunday, Monday there is a good chance there will be movements that are repeated over those 4 days.  Please keep this in mind when you are planning your week of training or speak with a coach on substituting a movement. Metcon  With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (115/75 lbs) 10:00 – 50 Deadlifts – at same weight as STOH – should be light! 15:00 – 75 Wall Ball Shots (20/14 lbs) 20:00 – 75 Box Jump Overs (24″/20″) 25:00 – 800 Meter Run 30-Day Ab Challenge: Day 14 75- Abmat Sit-Ups 95 – Crunches...Read more

Kallie and Kathryn killed it last weekend with some Meet and lifetime PRs for both of them!! Bootcamp: 8 & 9 a.m. NO CROSSFIT KIDS Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m.-12 p.m.   30-Day Ab Challenge: Day 13 70- Abmat Sit-Ups 85 – Crunches 50 – Cobras 50 – Leg raises 60 second PlankRead more

Lanie getting after it! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Snatch + 1 Overhead Squat Metcon (Time) For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Burpees Over the Barbell Run 800 Meters 20 Burpees Over the Barbell 10 Squat Snatches (135/95 lbs) Run 400 Meters 30-Day Ab Challenge: Day 11 Rest Day!Read more