CrossFit Workouts

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Wall Climb fun with friends!   March 2017 Pull-Up Challenge Day #4 30 Negative Pull Ups 3 sets Max Effort Dead Hang
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Congrats to our Week 1 Winners for the 2017 CF Open! Gwen had the fastest time for the Scaled division, and JT for the Rx’d division!   Conditioning CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds   March 2017 Pull-Up Challenge Day #3 Rest Day
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CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) It is with mixed emotion that we announce that Coach Tom and Coach Emily will be leaving CFG. They will be moving to Tom’s hometown of Pittsburgh to be closer to family and to begin the next chapter of their lives as husband and wife. Tom’s last day will be March 14th before the two of them take off for their wedding and honeymoon. Once they get back in April, Emily will continue to coach for a few months while Tom goes to set up their life in Pittsburgh. Tom has been a major contributor in turning CFG into what it is today. I know that I speak for everyone when I say that we can’t thank him enough for all he has done for us over the last 3+ years. Now that I got you all teary, there is some good...
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Mobility- 10:00-10:30am Mother and daughter lunging together! Strength Hang Power Snatch + Snatch + OHS (Every two minutes, for 20 minutes (10 sets)) Barbell may be dropped in between Hang Snatch and Snatch Conditioning Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (20/24″) Just in case you didn’t get enough of these movements last week!   March 2017 Push-Up Challenge Day #1 Monday 8/18/14 20 Negative Pull Ups 25 Inverted Rows 2×30 Sec Plank
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CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) Jen and her seated Shoulder Press! Strength Four sets Front-Foot Elevated Split Squat (6-8 each leg) Place foot on a 45lb plate, hold DBs or KBs Rest 60 seconds Ring Push-Ups (8-10 reps) Find variation where reps can be challenging with full range of motion Nothing to track here Rest 60 seconds Conditioning Four sets for max reps against a 3-minute running clock of: Run 400 Meters Max Reps Dumbbell Man-Makers (55/35 lbs) Rest 2 minutes For Manmakers, Push-Up, Power Clean, Push Press = 1 Add up reps for all four rounds  
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