The 5am crew making those Split Jerks look strong! Nice work, Jo! Strength 4 sets, 2 minutes between sets Single Arm Dumbell Press (8-10 reps each arm) Core tight, arm close to ear at lockout Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell Dessert Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each armNothing to track here, just focus on formRead more

CrossFit- 9:00am and 10:00am Yoga- 5:00pm Which couple is this, who likes to hang out after a workout and recover together! Conditioning Complete the following conga-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-UpsImmediately followed by…B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters. If you don’t have a couple of training partners...Read more

Saturday Schedule Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am HOLIDAY PARTY!- 6:30pm   Sarah, with that face after she NAILED a heavy Clean and Jerk! Right before the celebratory Bar Slam!! Great lift!   Holiday Party Information- The party is TONIGHT! (Saturday 12.12.15) This party will be Potluck-style, so bring your own dishes and desserts (paleo or not) There will be “Power” provided to the serving tables, so you will be able to plug in your crock pots! Good River Beer (Adam Odoski’s Brewery!) will be providing us with some delicious beer, however feel free to bring any additional beverages Kids ARE welcome! There will be a huge inflatable castle set up in the gym, so bring along those kiddos! (Kids mean HUMAN children, no pets this year) Festivities begin at 6:30pm, and will probably go until around 10:00pm    Read more

Holiday Party Information- The party is THIS weekend! (Saturday 12.12.15) This party will be Potluck-style, so bring your own dishes and desserts (paleo or not) There will be “Power” provided to the serving tables, so you will be able to plug in your crock pots! Good River Beer (Adam Odoski’s Brewery!) will be providing us with some delicious beer, however feel free to bring any additional beverages Kids ARE welcome! There will be a huge inflatable castle set up in the gym, so bring along those kiddos! (Kids mean HUMAN children, no pets this year) Festivities begin at 6:30pm, and will probably go until around 10:00pm   One of our newest athletes, Natalie, crushed the Strict Pull-Up workout this week. Nice job!   Conditioning Complete as many rounds and reps as possible in 9 minutes of: 15 Toes to Bars 10 Deadlifts (115/75 lbs) 5 snatches (115/75 lbs)When the clock...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG)   No Shave November and ROW-Vember Results! No-Shave November: Congrats to “Dan the Beard” for his landslide 1st place victory! First place in the mustache category went to Mike M. for his epic lip sweater! ROW-Vember: Relative newcomer to CFG, Katie P., won by a LOT (trust us… a lot) and took home the 2015 title! Second place was Camilla, and rounding out the top 3 was Muffy! Congrats, ladies!   Alex did his last set of unbroken squats on Wednesday at 320lbs and got 8 reps. Nice work, Alex! Conditioning Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips Track the fastest single round time, but aim to keep rounds fairly even. Don’t crash and burn! Find appropriate modifications for...Read more