CrossFit Endurance-5:30pm (at Bell Middle School Track) With Coach Emily being out of town, you guys are on your own to organize and get started together. Run well! Some of the CFG Endurance Crew getting after it on the rowers outside! Warm Up: 800m jog – complete 4 “pick-ups” every 400.  Meaning, go from a jog into a 15-20s sprint to get your fast twitch muscles firing. Stretch: Ankle Rolls Calf Stretches Hip Circles Samson/Lunges WOD: Pace Practice – Some of you are experts at pacing!  If you are someone that typically doesn’t deviate more than 3-5 seconds every 400m, you’re doing pretty dang good!  Others can use a little practice, so that’s our focus today. 4 x 400 w/ 2-3 minute rest between intervals. If you’re an expert pacer, go a little harder on these intervals and recovery fully before starting your next.  This is speed work while also...Read more

This Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. Please arrive and be ready to warm-up at 9:30, the workout will be begin at 10:00, and the grill will go on at 11:00! This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask coaches if you have any questions! Start ’em young! Jud teaching our next generation of CrossFit stars about mobility at a young age! Conditioning “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade...Read more

On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. It will be our only class time offered all day. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask coaches if you have any questions! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Noah locking out overhead like a boss! Conditioning In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings (32/24kg) 15 Squats 200 Meter Run One Parter = 1 Rd 1 Rd = 31 reps “Hail Mary Rule” applies for final run  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Erin putting on a show crushing her Overhead Squats!Read more

Are you overtraining? Are you working so hard towards a goal that you may be actually hindering your results? You might be overtraining. Here are 10 signs, in no particular order, that you may be pushing your body’s limits just a little too far. #1 Aches and pains in joints leading to injuries. Little aches and pains are a natural part of training. However those aches and pains are the body’s way of telling you to ease up a bit. Pain exists to slow us down to allow for healing. If we continue to push, these little aches and pains will lead to an injury putting us out of training for a longer period of time than if we were to just schedule in some rest into our programming. You can schedule rest or your body will force you to rest. #2 Loss of motivation. You started out so fired up about...Read more