CrossFit- Heats of Fight Gone Bad (9:00, 9:30, & 10:00am) Yoga- 5:00pm Check out Lukie and Matt last year at our Fight Gone Bad event! Conditioning “Fight Gone Bad!!” Three rounds of: Wall-ball, 20/14 pound ball (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Heats for tomorrow below, kids workout is at 9:30am, costumes encouraged. Gym will be open at 8:30am for first heat to start warming up. Fight Gone Bad 2016 Heat Times  Heat 1:...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 Guys! Amanda PR’d her Snatch on Friday!Read more

John was finally convinced by his wife to join us here at CFG, and he’s been doing an awesome job! Strength Snatch + 3 Overhead Squat (Five sets of 4 reps) Rest 2 minutes Conditioning Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/95 lbs) HSPU Modifications- 15 Kipping, 5 SLOW Negatives, 15 Seated DB Press Aim to complete each “HSPU” round in no more than 3-4 quick sets Lunges = 10 per leg, aim to complete unbroken Accessory Work Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 seconds  Read more

CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Carly rocking those 53lb KB swings in Wednesday’s workout!   Strength Weighted Pull-ups (Track heaviest set of 2 Weighted Pull-Ups) Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by…Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups Rest 45-60 secondsNothing to track for bottom sets. Conditioning In teams of two, alternate sets to complete four each of: 50 Double-Unders 400 Meter Run Modifications- 100 Single-Unders or :45 of DU work  Read more

Mobility- 10:00-10:30am Martin rocking his single-arm dumbbell snatches! Strength Back Squat (2 sets of 8-10 reps @ 75-80%) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% followed by… Every two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 75-80% Conditioning In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press (155/105 lbs) 6 Box Jump-Overs 9 Kettlebell Swings (32/24 kg) Push Press and KBS should be unbroken 1 Partner = 1 Round 1 Round = 18 reps  Read more