Announcements: Thanksgiving Day (Thursday 11.26.15) there will be ONE CLASS, a 9:00am Boot Camp! Come on down and earn that turkey! Friday 11.27.15 our FIRST class of the day will be at 12:00 noon. There will not be 5am-9am classes on Friday! Dr. Dorian will NOT be in this week (Wednesday 11.25.15).   Amanda cubed!! “Did we just become best friends?” “Yep!”   Strength Clean (10 sets of Clean 1.1) Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees Over the Barbell 15 Chest-to-Bar Pull-Ups Ground to Overhead reps can be challenging, but form should stay solid Burpees do not need to be bar-facing Modifications for Chest-to-Bar...Read more

Mobility will be Cancelled this week CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Good lockout, Marc!! Strength Back Squat (Track Heaviest Single) Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95%Then rest two minutes before starting…Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105% Please use spotters when you need them! Conditioning For time: 50 Wall Ball Shots (20/14 lbs) 25 Toes to Bar 40 Wall Ball Shots 20 Toes to Bar 30 Wall Ball Shots 15 Toes to Bar Modifications for Toes to Bar: Pike at Waist Hanging Knee Raise Laying Leg RaiseRead more

Thanksgiving Week Announcement:Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Who is that?! Any guesses this week? Also, good luck to our athletes competing in the final day of the Turkey Challenge tomorrow, and a huge THANK YOU to the crew that came out to cheer them on today!   Conditioning In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 7 Chest-to-Bar Pull-Ups Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Press (155/105 lbs) 9 Ring DipsRead more

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am   Check out last Saturday’s Boot Camp group!   Good luck to the CFG Athletes competing in the Turkey Challenge and Coach Danny who competes in a Weightlifting competition this weekend! Information on Heat Times for the CFG Teams at the 2016 Turkey Challenge can be found HERE! For the link above, Coach Lacey is the only Individual Athlete competing Wendy, Jen, Tony, and Scott make up Team “The Golden Oldies” Danny, Christie, Tom, and their friend Cindy make up “The Killers” Coach Emily is on Team “Randy and Torey’s Team” Coach Danny’s Meet is at CrossFit Roots in Boulder (2406 30th St. Boulder, CO 80301), and begins at 12:00 noon!Read more