CrossFit- 9:00 and 10:00am Yoga- 5:00pm Eric had a great day during Saturday’s Olympic Lifting class!   Conditioning In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split LungesRead more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00-Noon CrossFit Games Open 16.4- 11:00am   Laura is one of our newest members at CFG. If you see her, please introduce yourself!Read more

When your brother moves back into the same city, and you guys get to work out at the same gym together!   Conditioning CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- CANCELLED Mobility- 5:30-7:00pm Laura crushed the Strict L-Sit Ring Pull-Ups, this set started from the seated position! Strength 4 Rounds of Strength Dumbbell Front-Foot Elevated Split Squat (6-8 reps each leg) Rest 60 seconds Ring Push-Ups (8-10 reps) Rest 60 seconds Conditioning Five rounds for time of: Row 250 Meters 15 Pull-Ups 15 Wall Ball Shots (20/14 lbs) Complete DB Push Press if athlete cares about the Open and doesn’t want to squat a lot Standard Pull-Up Modifications. Aim for sets of at least 5, if possible. Wall Balls ideally are completed unbroken each round.  Read more

Dr. Dorian will not be in on 3.16.16 Mobility- 10:00-10:30am   Jason put in work during the Tuesday WOD! Skill Work Every minute, on the minute, for 15 minutes: Minute 1 – 40 Double-Unders Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups Minute 3 – 3-4 Wall ClimbsModifications- Jump Rope: 30 seconds of DU work Pull-Ups: Strict Pull-Ups/Ring Rows Conditioning Four sets for max reps against a 3-minute running clock of: Run 100 Meters 10 Toes to Bar 10 Kettlebell Swings (32/24 kg) Rest 3 minutes between sets. Modifications: Toes to Bar- Piked Kip, Hanging Knee Raise, Laying Leg Raise KB Swings- Russian Swings As long as form allows, swings should be heavy today. Aim to complete them unbroken. Runs should be fast!    Read more