Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am   Welcome to CFG, Katie!Read more

  If you time your workouts just right, Jud might be around to cool you down with his fancy air-pushing bike! Good work, Kat! Strength Three sets Dumbbell Walking Lunge (20 steps) Rest 60 seconds Weighted Pull-ups (4-6 reps @ 2110) Rest 60 seconds Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 20 Push Press (65/45 lbs) 30 Kettlebell Swings (24/16 kg)Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG)   Alex hit a huge Bench Press PR of 290#!! Nice job, Alex! Conditioning Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups Rest EXACTLY 4 minutes between sets, track final workout time (total time including rest)Read more

Dr. Dorian will be in tonight (10.7.15) At 72 years young, Jim and Sandy Miller each accomplished a personal milestone on Tuesday. Jim completed his first double-under and Sandy jumped rope for the first time since grade school! Strength Bench Press (Build to today’s heavy 1RM) Bench Press: Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 repRest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Hand-Release Push-Ups 21 Double-UndersRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Jaime showing what full hip extension  looks like on a box jump!   Skill Work Three sets, not for time, of: Double-Unders x 40-50 reps Handstand Walks x 10 Meters Box Jumps x 12-15 reps   Conditioning Partners alternate to complete 10 sets each of: 15 Heavy Kettlebell Swings (24/16kg) 100 Meter Run KB Swings should be unbroken each roundRead more