CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Michael dominated the Red Kettlebell during Monday’s Workout! Strength Box Step Ups (8 reps per leg) Men to 24″and Women to a 20″ Box (if possible to step safely) Rest :30 between legs Rest :60 Single Arm Dumbbell Row (6-8 each arm) Rest :60 Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20 Overhead Alternating Reverse Lunges *Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.  Read more

His nickname is Thor for a reason. Get it, Mike! Strength Back Squat (Build to 2 Reps at 95% of 1RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 95% Rest 2 minutes between sets *Please remember, these percentages are based on last tested, successful 1-RM. Conditioning Complete as many rounds and reps as possible in 15 minutes of: Run 200 Meters with Medicine Ball 15 Wall Ball Shots (20/14 lbs) 15 Kettlebell Swings (32/24 kg) KB Swings shoud be done in no more than 2 sets. The run counts as 1 rep per round, Hail Mary rule applies.  Read more

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