Congrats to our four athletes (Wendy, Stacy, Janet, and Charlie) who competed in the FRCF Masters Competition on Sunday! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) Weighted Pull-ups (Track heaviest double) Conditioning 10 Renegade Rows (50/35#) 20 Calorie Row 30 Kettlebell Swings (32/24 kg) 400 Meter RunRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm All four of the CFG Birddogs medaled at the 32nd Mile High Sprints today! Camilla- 1:39.4 (1st) Mike- 1:26.5 (1st) Jerry- 1:26.2 (2nd) Birddog- 1:20.9 (1st)   Conditioning In teams of three, complete five rounds each, for max reps, of: Push-Ups 100 Meter Farmer’s Carry (As Heavy As Possible, goal is to be Unbroken) Wall Ball Shots (20/14#) Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutes  Read more

Caitlin crushing her Pull-Ups!   Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-NoonRead more

Jim, getting after it with his Single-Arm Kettlebell Rows! Strength Push Press (5 sets of 5 reps @ 11X1) Rest 2 minutes between sets Conditioning Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups There will be a 20 Minute Time Cap on this workoutRead more

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Adam with those awesome back squats! Conditioning Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings (32/24kg) Practice Double-Unders for 30 seconds if you’re still perfecting your technique Allow for at least 10 seconds rest each round Strength Three sets of: T-Bar Row (6-8 reps) Rest as needed then… Prone Plank Hold x 60-90 seconds Rest as needed  Read more