Our New Head Coach Lacey Mcquinn! Crossfit Kids: 4:30 P.M. Crossfit Endurance: 5:30 P.M. at South Table, Meet at the trailhead not the park. (Clink Link for Endurance Workout) Weightlifting Back Squat (Build to Heavy Single) Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105%Rest 2-3 minutes between sets Metcon  Complete rounds of 21, 15 and 9 reps of: 135/95 lb Front Squat Toes to Bar March 2017 Pull Up Challenge:  Day # 14 Set of Max Effort Push Ups 4 sets of 25% of that Max Effort 60 second PlankRead more

Come get your last classes in Monday and Tuesday this week with Coach Tom and Coach Emily before they start their next journey together in Pittsburgh! Weightlifting Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Metcon Two sets for times of: Row 500 Meters Rest 5 minutes March 2017 Pull Up Challenge:  Day # 13 15 Jumping Pull Ups 15 Negative Pull Ups 2 Max Effort Flexed Arm HangsRead more

CrossFit- 9:00 & 10:00am Yoga- 11:00am Jordan and Mike putting on a clinic for T-Bar Rows! Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds Barbell on back, cleaned safely from floor for Jump Squats  Read more

Saturday (3.11.17) from Noon-2:00pm we will be hosting our “Going Away Hang Out” for Coaches Emily and Tom!   Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Community. Support. Love this CFG Family.Read more

Congrats to our Week 2 Winners for the 2017 CF Open! Danyelle had the highest score for the Scaled division, and Keaton for the Rx’d division! Conditioning Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#)*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#)*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245# / 175#) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265# / 185#) *If all reps are completed, time cap extends by 4 minutes. March 2017 Pull-Up Challenge Day #10 Rest DayRead more