CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Anne lunging on Wednesday! Gymnastics/Skill Work Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsModifiations: HSPU- Seated DB Press (30 unbroken seconds) Bar MUs- Pull-Ups + Dips, Low Ring MU Progression Conditioning Three sets for max reps of: 60 seconds of Burpees Rest 60 seconds 60 seconds of Box Jump or Step-Overs (24/20″) Rest 60 seconds 60 seconds of Dumbbell Plank Rows (50/35#) (hold push-up position, row left, row right…repeat) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds With :60...Read more

Mobility- CANCELLED Coach Jen working those positions! Strength Four sets of: Weighted Box Step-Ups (8 reps each leg) Rest 30 seconds between legs Rest 60 seconds before T-Bar Rows T-Bar Row (6-8 reps) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20 Overhead Alternating Reverse Lunges *Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging. March 2017 Pull-Up Challenge Day#8 45 Negatives Pull Ups 3 Max Effort Flexed Arm Hang 20 Inverted RowsRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The CFG Crew said goodbye to Dan (the Beard), Janet, and their two wonderful boys, as they moved back to Iowa to be closer to family. We’ll miss you at CFG. Come back and visit! Strength Power Clean + Clean (Every two minutes, for 12 minutes (6 sets)) Aim to increase weight each round Conditioning Five rounds for time: Row 300 Meters 12 Dumbbell Push Press (50/35 lbs) 12 Pull-Ups   March 2017 Pull-Up Challenge Day #7 Set Max Effort Push Ups 5 sets of 25% of that Max Effort (if you got 20 you would do 5 sets of 5)Read more

Corby crushing his KB Swings, as usual! Strength Back Squat (Build to 2 reps @ 95%) *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 – 2 reps @ 95% Rest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 15 minutes of: Run Short Lap with Medicine Ball 15 Wall Ball Shots (20/14 lbs) 15 Kettlebell Swings (32/24 kg) Run = 1 rep Aim to complete Wall Balls and KB Swings in no more than 2 sets for majority of workout March 2017 Pull-Up Challenge Day #6 30 Negative Pull Ups 3 sets Max Effort Dead HangRead more

CrossFit- 9:00 & 10:00am Yoga- 11:00am CFG Yoga is now at 11:00am on Sundays! Conditioning In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: Farmer’s Carry Short Lap (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges (5/leg) Aim to complete Farmer’s Carries with no more than two breaks per lap. One round = one partner completing a full round  Read more