Mobility will be Cancelled this week CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Good lockout, Marc!! Strength Back Squat (Track Heaviest Single) Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95%Then rest two minutes before starting…Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105% Please use spotters when you need them! Conditioning For time: 50 Wall Ball Shots (20/14 lbs) 25 Toes to Bar 40 Wall Ball Shots 20 Toes to Bar 30 Wall Ball Shots 15 Toes to Bar Modifications for Toes to Bar: Pike at Waist Hanging Knee Raise Laying Leg RaiseRead more

Thanksgiving Week Announcement:Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Who is that?! Any guesses this week? Also, good luck to our athletes competing in the final day of the Turkey Challenge tomorrow, and a huge THANK YOU to the crew that came out to cheer them on today!   Conditioning In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (155/105 lbs) 7 Chest-to-Bar Pull-Ups Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Press (155/105 lbs) 9 Ring DipsRead more

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am   Check out last Saturday’s Boot Camp group!   Good luck to the CFG Athletes competing in the Turkey Challenge and Coach Danny who competes in a Weightlifting competition this weekend! Information on Heat Times for the CFG Teams at the 2016 Turkey Challenge can be found HERE! For the link above, Coach Lacey is the only Individual Athlete competing Wendy, Jen, Tony, and Scott make up Team “The Golden Oldies” Danny, Christie, Tom, and their friend Cindy make up “The Killers” Coach Emily is on Team “Randy and Torey’s Team” Coach Danny’s Meet is at CrossFit Roots in Boulder (2406 30th St. Boulder, CO 80301), and begins at 12:00 noon!Read more

Saleh’s first day of snatching went really well! Strength Back Squat (8 sets of Back Squat) Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ 90% *Set 8 – 1 rep @ 90%Track heaviest single rep completed today Conditioning Three rounds for time of: Row 500 Meters 10 Hang Squat Cleans (155/105 lbs) 10 Alternating Front-Racked Reverse Lunges (155/105 lbs) Aim to complete Hang Squat Cleans and Lunges in no more than 2 sets each. Row times should be within 3-5 seconds of each other, don’t crash and burn!Read more