CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Tracy looked strong last Friday! Strength Three sets Overhead Squat (8-10 reps @ 30X1) Rest 2 minutes Weighted Pull-ups (3-5 reps @ 21X0) Rest 2 minutes Conditioning Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15 Pull-Ups Modifications: Jump Rope- 15-20 Double-Unders for athletes who can get a few DU’s here and there, or 120 Single-Unders Pull-Ups- 5 VERY Slow Negatives, once they go, Ring RowsRead more

For the 4th year in a row, CFG participated in the E-rock mountain bike race. 60+ athletes from the gym participated in a phenomenal event. This year, for the first time, we had not one, but two teams make the podium! Stacy Moller, Katie Pate, and Chelsea Martinez took first place in the women’s three person team division, while Kristy Amer, Jessie Stefaass, Adam Hill, and Jessie Rogers took third in the co-Ed 4-5 person team division. Congrats to all CFG athletes who participated! Strength Push Press + Push Jerk + Split Jerk (Every 2 minutes, for 20 minutes (10 sets)) Build over the course of the 10 sets to today’s heavy Conditioning Three rounds for time of: 6 Clean & Jerks (185/135 lbs) 12 Burpees Over the Barbell 12 Strict Handstand Push-Ups Clean and Jerks can be singles. For experienced and proficient athletes, weight should be challenging. Modifications for...Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Father and daughter olympic lifting together!   Conditioning Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches 5 Burpee Box Jump-Overs 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets. Modification for Toes-to-Bar: Piked Kip Hanging Knee Raise Laying Leg Raise For round scoring, athlete should pick up where they left off during the next round.Read more

Head’s up, team! There is a Motorcycle Race on Saturday, so Rooney Road will be closed. If you live over that way, please find an alternate route to make it to class on time! CrossFit Kids- CANCELLED Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon The Boot Camp Crew might have been unusually small on Thursday night, but their view while working out was still extraordinary!Read more

Stephen’s Split Jerks are looking so strong!! Strength Snatch (Every two minutes, for 16 minutes (8 sets): 1.1.1) Conditioning In teams of two, partners alternate complete sets to complete 5 sets each of: 5 Overhead Squats* 15 Kettlebell Swings (32/24 kg) 30 Double-Unders *Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.  Read more