It’s nice having Kayden back at CFG. Check out how great his cleans look!   Gymnastics/Skill Work Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 30 Box Jumps (24/20″) 20 Wall Ball Shots (20/14#) 10 Toes to BarRead more

Thursday night (9.10.15) at 6:30pm CFG and Cascade Sports are teaming up to bring you great injury prevention clinic on low back pain. Physical Therapists, Justin Dudley and Lauren Binder will discuss what causes common types of back pain, strategies to reduce it and ways to prevent back pain in the first place.  The lecture is FREE and will be followed by optional $20 Functional Movement screens. For More Info see flyers posted in the gym. CrossFit Kid- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- CANCELLED Jud absolutely CRUSHED the Silver KB in the workout on Wednesday. Nice job, sir!   Strength Four sets Front Squat (Halting Front Squats x 4-6 reps @ 31X1) Less reps and less of a pause than last week SHOULD equal an increase in weight. Stick to the tempo!   Conditioning Three sets of: Against a 3-minute running clock, complete: 500 Meter Row Dumbbell Ground to Overhead (45/25#)...Read more

Dr. Dorian WILL be in today at 4:45pm (9.9.15). Also, CrossFit Endurance will be cancelled on Thursday this week (9.10.15). Welcome to CFG, Lexie!   Strength Five sets Power Clean (3-5 reps) Try to make reps touch-and-go for as many sets as possible. Rest 2-3 minutes between rounds   Conditioning Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups In order to find appropriate scaling/weight options, consider breaking up each set of reps into NO MORE than 3 sets Example: 7/7/7 – 5/5/5 – 3/3/3Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track)   Here’s a picture of Eric crushing Front Squats last week! Strength Four sets Push Press (3-5 reps) Rest 2-3 minutes between sets Conditioning Every minute, on the minute, for 15 minutes: 1st min – Row 150 Meters 2nd min – Handstand Push-Ups x 10 reps 3rd min – Double-Unders x 30 reps There will be nothing to track for the workout today. Simply complete as much of the volume as possible with necessary modifications. Row- Aim to row for no more than 45 seconds each roundHandstand Push-Up- Seated Dumbbell Press, 3 Wall Climbs, or 3 Slow Negatives Double-Unders- 60 Single-Unders or 30 seconds of Double-Under work.Read more

Monday – Labor Day “Loredo” and BBQ Gym will open at 9:30am for warm-up. Everyone will start the workout at the same time – 10am. BBQ will start at 11am. CFG will provide burgers, hotdogs, water. Please feel free to bring bring hors d’oeuvres, appetizers, beverages, etc.     Conditioning Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click hereRead more