CrossFit Endurance- 5:30pm (at CFG) Mike getting after his Airdyne intervals! Conditioning Part A Tabata x 2: 8 Rounds of :20s ON/:10s OFF All out efforts *Do not go “All Out” your first tabata’s; ease into a sprint after 3-5 20s intervals Rest 4 minutes between Tabatas Part B CFE: Don’t Drop the Bell (Time) 100 KBS (55/35#) *Pro-Tip: Sets less than 25 from the start  Read more

Announcements: 1- Kallie had a great showing at Jr Nationals going 5/6. She made meet PRs in snatch (69kg), clean & jerk (92kg), and total (161kg), placing 8th overall in the 63kg weight class. Congrats, Kallie!! 2- For athletes who are officially registered for the CrossFit Games Open, please be sure to log in to the Games website (www.games.crossfit.com) and submit your own score from workout 17.1. Greg will go in and verify it, but you must submit the score yourself first! If you have any questions, a coach will gladly help you. The deadline to submit is 6:00pm on Monday! 3- For any registered athletes who need additional time to compete 17.1, remember that we have added Open Gym time each Monday! Athletes (who will need to provide their own judges) can come in anytime from 5:00am-noon, and then again from 1:00-3:30pm to get their workout in.   Way to...Read more

CrossFit- 9:00 & 10:00am Yoga- 11:00am   Muffy crushing her workout. As usual! Conditioning In teams of two, with only one person working at a time, complete the following for time: Run/Row 800 Meters (as a relay) 50 Strict Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg) 100 Push Presses (95/65 lbs) 50 Strict Pull-Ups Run/Row 800 Meters (as a relay)  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   Tom rocking his dumbbell snatches!Read more

Kallie is heading to Kansas City for the USAW Junior National Weightlifting Championships. She lifts tomorrow (Friday) at 3pm MST. Click here to watch the live stream! Good luck, Kallie!!   “The Open” is here! The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.” (More information, and to register/sign up, click here to go to the Games website!) Every Friday for the next 5 weeks, each CrossFit class at CFG will complete the workout of the week for the Open. Each workout will offer an “Rx’d” version AND a “Scaled” version, so that everyone in the gym will be able to complete it based on their ability levels. If Friday doesn’t work, the two other...Read more