Since he didn’t love the last time he was an internet celebrity on our website, here’s a picture he did like! Looking good, Matty! Strength Back Squat (Track max unbroken reps @ 83%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by…One set of: Back Squat x Max Unbroken Reps @ 83%Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over Conditioning Every 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 Meters 8 Front Squats (175/115 lbs) 12 Toes to Bar Goal is to complete Front Squats...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Josh looking good w his Thrusters on Monday! Strength Snatch (1 rep every 2 minutes, for 20 minutes – 10 Sets) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ Conditioning Complete as many rounds and reps as possible in 6 minutes of: 6 Snatches (155/105 lbs) 30 Double-Unders Modification for DU’s will be 60 single-unders Snatches do not need to be touch-and-go, but rest should be short between repsRead more

  Gary is back with us at CFG for the winter! Glad you had such a great summer riding your bike to awesome locations! Gymnastics/Skill Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell) Conditioning Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 Thrusters (95/65 lbs) Minute 4 – 12 Chest-to-Bar Pull-Ups Aim to complete all Swings and Thrusters unbroken each round Track weight...Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm     “Who is this”, that owns these AMAZING pants?!   Conditioning In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay with Med-Ball (only the partner with the ball may lunge the team forward) If the course is safe, perform two of the “Murph” lap to complete the 1600m distance. If Partnered Burpee Wall Balls are not possible, complete 75 Wall Balls, and then complete 75 Burpees as a team. Sub for 300 double-unders will be 750 single-unders as a team. For the 400m lunge lap, knee does not actually need to touch the ground, simply get it close.Read more

Announcements: There will be NO CrossFit Kids this Saturday (12.5.15) Please be sure to vote for your favorite “No Shave November” pictures on the gym bulletin board by the end of this weekend Winners for “No Shave November” and “Row-vember” will be announced next week Our Christmas Party is NEXT Saturday (12.12.15), please check out the announcement board at the gym for more info!   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- CANCELLED   William absolutely crushed his Push Jerks!Read more