This Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. Please arrive and be ready to warm-up at 9:30, the workout will be begin at 10:00, and the grill will go on at 11:00! This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask coaches if you have any questions! Start ’em young! Jud teaching our next generation of CrossFit stars about mobility at a young age! Conditioning “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade...Read more

On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask coaches if you have any questions! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Noah locking out overhead like a boss! Conditioning In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings (32/24kg) 15 Squats 200 Meter Run One Parter = 1 Rd 1 Rd = 31 reps “Hail Mary Rule” applies for final run  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 Erin putting on a show crushing her Overhead Squats!Read more

Hannah working on some climbing rope “sit-to-stands” on Thursday! Strength/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8, 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Minutes 5-6, 11-12, 17-18: L-Sit Hold x 45 seconds accumulated time Conditioning Against a two-minute running clock, complete as many reps as possible of: 3 Hang Power Cleans (135/95 lbs) 6 Shoulder to Overhead 9 Front Squats Burpees x Max Reps Rest 2 minutes between sets, and complete a total of five sets. If less than Rx’d weight is used, write that in the comments. Barbell weight should allow time for burpees every round.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Is there any better way in the world to do plank holds? Strength Overhead Squat (2-4 reps) Every 3 minutes, for 18 minutes (6 sets): 2-4 reps Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches (50/35#) 10 Box Jump Overs (24/20#)Read more