Feike is another one of our newer athletes, but you can’t tell by her form! Welcome to CFG!   Conditioning In teams of three, complete five rounds each for time of: Row 500 Meters 25 Goblet Squats or Double-Kettlebell Front Squats 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. This is different from last week in that all team members will start at the same time, just at different stations. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm One of our newer athletes, Wouter, learned how to Clean this week! Skill Work Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps (modification- kipping, if no kipping then seated db press) – ONLY thing tracked today Minute 2 – Alternating Pistols x 12-16 reps (stand on box for modification) Minute 3 – Toes to Bar x 6-8 reps Conditioning Run 800 Meters 15 Deadlifts* 30 Hand-Release Push-Ups Run 400 Meters 10 Deadlifts 20 Hand-Release Push-Ups Run 200 Meters 5 Deadlifts 10 Hand-Release Push-Ups *Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that. Successful push-up reps must start from the top extended position, and...Read more

Mobility- 10:00-10:30am Big Jim is starting to rock that front rack like a boss on his cleans! Strength Split Jerk (Take 15 minutes to build to a heavy Split Jerk) Conditioning Workout #1 Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups The Rx+ version of this workout includes chest-to-bar pull-ups. Advanced athletes should be able to complete most sets unbroken. Rest exactly 5 minutes and then… Workout #2 Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20″)  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Sarah doesn’t like using a belt for weighted pull-ups, so she made a “band backpack” to add weight for her reps! Another awesome idea! Strength Hang Clean + Clean (Every 2 minutes, for 16 minutes (8 sets)) Athlete will execute one clean from the hang position, and then one from the floor Hang position should be mid-thigh. Athlete can drop the bar before completing the Clean from the floor. Conditioning In teams of two, with only one person working at a time, perform 30 reps each for time of: 135/95 lb Ground to Overhead – if team of three 2 people working at a time Immediately followed by… In teams of two, with only one person working at a time, perform 40 reps each for time of: Toes to Bar if team of three 2 people working at a time Partition your...Read more

This CFG crew kicked off the summer of events with the 18hrs of Fruita mountain bike race! Strength 3 rounds Bulgarian Split Squat (8-12 reps per leg) Rest :30 Strict Handstand Push-Up (Max reps) Track largest single set of HSPU. In comments, track reps for additional sets. If athlete cannot perform strict, kipping is allowed. -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 3 minutes Conditioning Annie (Time) 50-40-30-20-10 Double-unders Sit-ups For single-unders, complete 2x reps. On sit-ups, shoulder blades should touch floor, and shoulders should be at least over hips at the top of the rep. Full ROM! This workout is meant to be fast!Read more