For all of those who signed up, please don’t forget that the Manitou Incline trip is today, Sunday 7.17.16!! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Danyelle might be recovering from a foot injury, but that doesn’t stop her from working out and doing Wall Balls!   Conditioning In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” (40/20#) 10 Burpees Run 300 Meters (Hang Cluster = Stand holding DB’s, perform hang squat clean, then drive overhed into a Thruster) Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster  Read more

If you are attending the Manitou Incline trip this Sunday (7.17.16), please refer to your email for details on the trip! If you have any questions at all, please don’t hesitate to ask a coach.   Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Matt, aka “the Unit”, FINALLY Cleaned 300 Pounds!! Oh, and he caught it in a Power Clean. Congrats, dude!Read more

If you are attending the Manitou Incline trip this Sunday, please refer to your email for all of the important details! If you have any questions at all, please don’t hesitate to ask a coach. Leslie was one of the athletes that lunged w our ballistic blocks during Strongman Saturday class! Strength Power Clean (Take 15 minutes to build to today’s Heavy 1RM) Make priority on proper footwork on receiving position. If feet land too wide, do not increase weight and repeat. Technique, technique, technique! Conditioning For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (32/24 kg) 30 Dumbbell Push Press (55/35 lb DBs) 30 Pull-Ups Aim to complete each section (except for pull-ups) in no more than 2-3 sets. It would be better to rest longer between stations and push through once started as long as form allows each movement! Remember, full...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Check out Steve’s form on his KB Swings! Wow! Strength Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (3 x 20 steps @ 10X0) Go heavy the final steps should not be performed without struggle. Conditioning Use a personal whiteboard to record workout scores today. One minute of rest between workouts is not a long time. If class sizes are large, simply divide groups to start at different workouts! Workout A- Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1 Minute Modification for DUs- 40 Single-UndersWorkout B- Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers (50/35#) 10 Box Jumps (24″/20″) Rest 1 Minute Man-Makers, aka Character Builders, = Push Up, Row L, Row R, Squat Clean Thruster (It’s only 5...Read more

Dr. Dorian is back!!! He will be at CFG from 5pm-7pm Wednesday, July 13th & July 20th this month. Athletes will be seen on a first come first serve basis. Mobility- 10:00-10:30am Welcome to CFG, Anne-Marie!   Strength Weighted Pull-ups (Build to today’s 1-RM) *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM Conditioning Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 20 Pull-Ups Run 400 Meters Swings should be completed in no more than 3 sets each round Pull-Up/variations should be done in sets of at least 3-5      Read more