When you and your best friend at the gym are “Two Peas in a WOD” Strength Push Jerk (Take 15min to build to a heavy 1RM) Technique is the number one priority during this session. If athletes can successfully complete a rep while landing with arms locked out, weight may be increased. Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots (20/14#) The goal is to complete each movement set unbroken for as long as possible. If wall ball weight won’t present a challenge to the more advanced athletes, Rx+ this one. Remember… unbroken is the goal!  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Welcome to CFG, Tracey!   Conditioning In teams of two, with one person working at a time, complete: 50 Dumbbell Power Cleans (50/30 lbs) 800 Meter Run (400 Meters each) 50 Dumbbell Front Squats (50/30 lbs) 800 Meter Run (400 Meters each) 50 Shoulder to Overhead (50/30 lbs) 800 Meter Run (400 Meters each)Read more

Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Here’s Jen just hanging out during Thursday’s WOD!Read more

Nicole worked on her weighted pistols during Thursday’s workout! Strength Deadlift (Building to heavy set of 2 reps) *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Second wave should increase slightly over the first waveRest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…. Conditioning Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg) Aim to complete sets of KB Swings in no more than 2 sets each round.  Read more

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Please join us in welcoming yet another member to CFG, Hudson. Glad to have you here!   Skill/Conditioning 1 “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (you only get one attempt to hold for as long as possible) We did this back on 1/21/16, if you’d like to reference your notes from that day. The folks who should worry about “scoring” this, should those who have the skills to perform most of the movements. Otherwise, view this as a great opportunity to improve...Read more