Kelly and Nick working on their dumbbells lockouts during the Friday workout. Another reminder, we have regularly scheduled Saturday and Sunday Classes (Easter) this weekend, with classes at 8, 9, and 10am! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

It’s been a pretty awesome week! What has been your favorite WOD this week so far? ***Remember, we have a regular Sunday Schedule this weekend, even though it’s Easter!***   Strength Push Press (Three sets of 3-5 reps) Rest 2 minutes between sets Remember, NO “re-dip” of the legs!   Conditioning In teams of 2 or 3, alternate whole rounds to complete 4 each of: 500 Meter Row 5 Man-Makers (45/25#) 10 Burpee Box Jump Overs (24/20″) Try to keep all round times within 15-20 seconds of one another. Learn that balance between “crash-and-burn” and how to hold a comfortable pace!Read more

Announcement:  We will have a regular class schedule this Sunday (Easter). Classes will be held at 8, 9, and 10am.   It was so awesome to see all of the PR’s in the gym yesterday for Back Squat Max day! The second best part was seeing you guys attentively spotting one another once the weights got heavy. Great job, CFG!   Strength Deadlift (Build to today’s heavy 2 Rep Max) Six sets: *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups,...Read more

  Check out Laura strengthening her shoulders with some reps of dumbbell press. She’s always smiling!   Strength Back Squat (Build to today’s heavy 1RM (6 working sets)) Set 1: Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Set 2: Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Set 3: Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Set 4: Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them) Rest 2 minutes Set 5: Back Squat x 1 rep @ 101-103% of 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them) Rest 2 minutes Set 6: Back Squat x 1 rep @ 103+% of 1-RM Rest 2 minutes Strict Pull-Ups x Max Reps (Muscle-Ups for those...Read more

The 5:30 crew getting some advice from Coach Ryan! Some faces we haven’t seen in a while, too!   Conditioning Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 400 Meter Run Double-Unders x Max Reps Rest 4 minutes between sets The goal here is to have time to jump rope every round. KB swings do not need to be unbroken. Modify run distance to ensure there is time left to jump rope. If you would like to work on DU’s today, that’s just fine!Read more