Congrats to Muffy for being our 2016 “Row-vember” Champion for the ladies! J. Leigh and Kathryn placed 2nd and 3rd, respectively! Great job, ladies! Strength Split Jerk (Build to today’s heavy single.) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Conditioning Three sets for max reps of: 60 seconds of Push Press (155/105 lbs) 60 seconds of Box Jumps (24/20″) 60 seconds of Rest  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Matt looking strong on his Romanian Deadlifts! Conditioning Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by…B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to- Bar Pull-Ups Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters. If you don’t have a couple of training partners to perform this with, do the...Read more

CrossFit Golden! Our holiday party is here!! (Saturday 12.10.16 at 6:30pm) It will be potluck style so bring your favorite holiday dish and drink (healthy or not).  This party is for all ages so please bring your kids!! We will have an inflatable Obstacle Course for the kids in the back of the gym and Good River Beer and Games for the adults.  We will also be announcing the winners of both No Shave November & Rowvember at the party! When the squad texts each other the night before about wearing the same color! Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-NoonRead more

During the snowy days if possible please bring two pairs of shoes to prevent tracking in snow and ice melt into the gym! Taner looking strong on his Back Squats! Conditioning Goal today is to complete at least 12 minutes of work. If both the Rx’d and Scaled Versions are unrealistic weights, simply complete the workout as a 12-minute AMRAP until the 12 minute mark. (Pay no mind to 4-minute rounds) Note variation/weights used in “Scaled” version Rx’d Version CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans**Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Adults like to read and relax before class, too! Strength T-Bar Row (Four sets of 8-10 reps) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Aim to complete each barbell movement in no more than 2 sets Accessory Work Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Nothing to track here  Read more