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

CrossFit Endurance- 5:30pm (at CFG) Dani, running fast, like she does! Conditioning Part A 4 x 800m TT (Time) Rest 4-5:00 between efforts; ALL OUT EFFORTS *Will scale interval distance for new runners Track total time, including rest Part B CFE: Death By Strict Pull Ups (AMRAP – Rounds and Reps) *No ring rows; Use a band that allows you to do no less than 3 reps at a time and no more than 7. These do NOT have to be unbroken.  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

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 HangRead more