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

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

CrossFit Endurance- 5:30pm (at CFG) Kelly and Matt doing some interval math! Conditioning Part A 12 x 200m Run (Time) Rest :60s between intervals *Will scale number of intervals for new runners Track total time, including rest Part B Max Plank Hold + 60 Hollow Rocks + Max Plank Hold  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