Announcements- – CrossFit Kids will be CANCELLED this week on Thursday 6.2.16 and Saturday 6.4.16 – As of June 1st, 2016, there will be BOOT CAMP at 8:00am every Monday through Friday, as well as Tuesday and Thursday at 7:30pm. Saturday’s 8:00 and 9:00am schedule will not change. CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Check out Mary just crushing those pistols! Strength High Hang Clean + Hang Clean + Clean + Jerk (Every 2 minutes, for 16 minutes (8 sets)) Build over the course of the 8 sets to today’s heavy. Try to hang onto the bar for the Hang reps, and reset on the ground before the Clean. Conditioning Every minute, on the minute, for 15 minutes: Clean or Power Clean x 2 reps Burpees over Barbell x 6 reps Find a weight that will be challenging, but allow for successful rounds. Track weight used for Cleans  Read more

As of June 1st, 2016, there will be BOOT CAMP at 8:00am every Monday through Friday, as well as Tuesday and Thursday at 7:30pm. Saturday’s 8:00 and 9:00am schedule will not change. Mobility: CANCELLED Stephen worked on his Bent-Over Rows on Tuesday!   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) 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: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)Modifications: A- 3 Pull-Up AND 3 Dip Negatives B- Inverted holds for :45, Standing DB Press for 10-12 unbroken reps C- Box Pistols, Bench- and Rig-Assist Pistols Conditioning Every minute, on the...Read more

CrossFit Kids- 4:30pm (NOTE- CrossFit Kids will be CANCELLED Thursday and Saturday this week) CrossFit Endurance- 5:30pm (at track) Thanks to everyone who made Murph an outstanding success! Pictures will be posted as soon as possible for all to see. Travis crushing some deadlifts last week! Strength Shoulder Press (Build to a 1-RM Strict Shoulder Press) Class should get 15-20 minutes to find their Max. Remember, no legs! Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Hang Power Cleans (135/95 lbs) 10 Burpees 15 Sit-Ups Hang Power Cleans should be Unbroken each round Dessert Three sets of: Bent-Over Barbell Rows x 8-10 reps @ 2111 Use a barbell, keep back strong and hands under shoulders, follow tempo Rest 30 seconds Hollow Hold/Rocks x 60 seconds Rest 30 seconds  Read more

REMINDER: Tomorrow’s (Memorial Day) Class schedule will ONLY include the three heats of Murph in the morning. ALL other classes will be cancelled for the day. Please check below to see final heat times and lane assignments for CFG’s Murph event. Remember, there will be a BBQ immediately following the workout for all to enjoy! CFG will be providing burgers, hot dogs, carne asada, salmon, as well as waters. Please feel free to bring a side dish to share and other drinks if you’d like. We hope to see you there! Conditioning Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here or here Please note any modifications to the workout in the comments section. Example: Half/Partner...Read more

REMINDER: Monday (Memorial Day) Class schedule will ONLY include the three heats of Murph in the morning. ALL other classes will be cancelled for the day. Sunday Night’s post (5/29/16) will include all final heat times and lane assignments for CFG’s Murph event. Remember, there will be a BBQ immediately following the workout for all to enjoy! We hope to see you there! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Brady looking good with his overhead lockout.   Conditioning In teams of two, with only one partner working at a time, complete: 100 Sit-Ups 100 Dumbbell Ground to Overhead (50/35#) 100 Box Jump Overs (24/20″) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions: Sit-ups – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar...Read more