Mobility- 10:00-10:30am Temple working on her L-Sits w that awesome CFG view in the background! Strength Front Squat (Build to today’s heaviest set of 4 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Complete as many rounds and reps as possible in 12 minutes of: 12 Back Squats (135/95 lbs – taken from the floor) Run 200 Meters Select a weight that can be safely placed on the back from the ground. 1 Round = 13 reps  Read more

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Rob practicing Cleans for only his second or third time, and looking good! Conditioning Part A Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 60 Seconds of Strict Supinated-Grip Chest-to- Bar Pull-Ups Rest 60 seconds 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute) Rest 60 seconds Nothing to score, but find challenging variations for each station Part B Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Double Unders Minute 3 – 30 seconds of Ring Dips Every athlete is encouraged  to...Read more

CFG had a handful of athletes compete in the FrostFit Competition down in Colorado Springs this past weekend. Thanks to everyone who made it down and showed their support! Not pictured: Kristin and Kota! Strength High Hang Clean + Hang Clean + Clean (Every two minutes, for 16 Minutes (8 sets)) Build over the 8 sets to today’s heaviest complex Conditioining Part A For time: Row 500 Meters When the clock reaches 4 minutes… Part B 30 Dumbbell Man-Makers (50/35#) For the 500m Row, row hard, but leave something in the tank to still do well on Part 2 30 Dumbbell Man-Makers (50/35#) Note two separate times – e.g., 1:34/4:20 (65 lb DBs) Man-Maker = Push-Up, Row, Push-Up, Row, Power Clean, Push Press Time cap: 14 minutes (4 for the row, 10 for the Man-Makers)  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Get it, Wendy! Conditioning Part A Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following… Part B Complete as many reps as possible in 6 minutes of: Row 1000 Meters Max Reps of Burpees Over the Erg Rest 4 minutes, and when the clock reaches 20:00 complete the following… Part C Complete as many reps as possible in 6 minutes of: Run 800 Meters 20 Toes to Bar Max Reps of Push-Ups  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Taking care of Core Work and Beach Muscles this Friday was awesome!Read more