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

Carla getting her squat on! Strength Part A Dumbbell Walking Lunge (Every 2 minutes, for 10 minutes (5 sets)) 20 Walking Lunges (32/24 kg KBs in each hand) Part B Bench Press (Every 3 minutes, for 15 minutes (5 sets): 3-5 reps) Goal is to establish today’s 5-RM. Part C Single Arm Dumbbell Row (3 sets of 8-10 reps @ 2111) Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds after each setRead more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) You parents can’t make you leave the kid’s room if they can’t get to you in the kid’s room! Strength High Hang Snatch + Hang Snatch + Snatch (Every 2 minutes, for 20 minutes (10 sets)) Build over the course of the 10 sets to something heavy for today. Conditioning Three sets for max calories/reps of: 60 seconds of Ball Slams (40/30#) Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 secondsRead more