CrossFit- 9:00 & 10:00am Yoga- 5:00pm This is probably one of the best pictures we’ve ever featured on our website! Conditioning In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 In-Place Alternating Reverse Goblet Lunges (5/leg) (24/16kg) 10 Burpees Each team will get three stations – one work, and two rest. Rotation Order: Teammate A- Couplet Teammate B- Plank Hold Teammate C- Hang from Rig Rotate from A-B-C-A-etc, 60 reps per team, per 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 It looked like Thursday was Equipment Matching Day at the gym. Thanks for a great week of workouts, team!Read more

Leslie and Adam crush running workouts during Boot Camp! Conditioning “Deck of Cards” Movements: Come on in and see for yourselves! 🙂Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Matt F. starting to crush his Split Jerks! Strength Back Squat (Build to 1 rep @ 90-95%) Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @ 90-95% Rest 3-4 minutes between sets Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Toes to Bar 10 Kettlebell Swings (24/16 kg) 10 Wall Ball Shots (20/14 lbs)  Read more

Mobility- 10:00-10:30am Check out the turnout for our Sunday Yoga class this week! Have you been to CFG’s Yoga Sundays yet? Strength Split Jerk (16 minutes to build to today’s heavy 1RM) Conditioning Against a 2-minute running clock, complete: Row 300 Meters 115/75 lb Push Press x max reps Rest 2 minutes between sets, and complete a total of four sets.  Read more