CrossFit- 9:00 & 10:00am Yoga- 5:00pm Steve getting LOW on his Squat Snatches! Conditioning In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead (50/35#) 200 Squats 100 Burpees 1200 Meter Run or Row  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 Congrats to our very own Tim Slater for running the Pikes Peak Marathon again! Here’s his summary of the race below: My overall time was 5:06:08, which is over 9 mins faster than last year.  My ascent was only 1 minute faster, but my descent (which is definitely the hard part) was 8 minutes faster which is an improvement of over :30 secs faster per mile for the whole 13-mile descent.  I got 29th overall and 6th in my age group.  This is the 4th year I’ve done the Pikes Peak Marathon and I’ve taken 32:59 off of my first time three years ago.  I want to keep working to break 5:00:00 in the future.Read more

Join us in welcoming one of our newest members, Daren! He’s already crushing workouts. Strength 3-Position Snatch (Every 3 minutes, for 24 minutes (8 sets)) High Hang/Power, Above the Knee, then Floor Conditioning In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155 lbs) 8 Burpee Box Jump-Overs (24″/20″) Each partner = 1 round, 16 reps per round  Read more

Tuesday’s Endurance crew got to bring their dogs to the track for some fun! Conditioning “Helton” Four rounds for time of: Run 800 meters Dumbbell squat cleans, 30 reps 30 Burpees (This is our CFG Endurance variation of the CrossFit HERO WOD. The traditional workout is 3 rounds with 50# DB Squat Cleans. We’ll be going lighter, but with an extra round!) U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Check out Coach working on his shoulder and core strength during Boot Camp! Strength Five sets Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60-90 seconds Farmer’s Carry (100 Meters) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 Push Presses (95/65 lbs) Rest 4 minutes, and then… Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Swings (32/24 kg) 15 Push-Ups KBs in no more than 2 sets, FORM on push-ups.  Read more