Andrew crushed the Bulgarian Split Squats last week! Happy Monday, everyone!   Strength Three sets Athletes will complete either Muscle-Ups OR Ring Drips, not both. Standard modifications for dips apply (Matador then Box) Deadlift (6-8 reps @ 2011) Rest 90 seconds Muscle-ups (Max reps each set) Rest 90 seconds Ring Dips (Max reps each set) Rest 90 seconds   Conditioning Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Russian Kettlebell Swings (32/24kg) Russian Swings = KB to Eye Level onlyRead more

Jerry and Jerry both loved the Thruster workout last week!   Conditioning 3 rounds of: 60 seconds of Kettlebell Swings (24/16kg) 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs (24/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 60 seconds of Sit-Ups 60 seconds of Rest Keep one running total of reps throughout the entire workout. Pace, pace, pace!Read more

Michael and Ben getting after Friday’s workout!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Here’s two of our Heathers crushing their KB Swings!   Strength Three rounds Bench Press (6-8 reps @ 20X0) Rest 15-20 seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2-3 minutes   Conditioning Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters Wall Ball Shots (20/14#) x 20 reps Pull-Ups x Max RepsRead more

CrossFit Kids- 4:30pm Mobility- 5:00pm-7:00pm CrossFit Endurance- 5:30pm Welcome to the CFG Crew, Jamie!   Strength Three rounds Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Rest 30 seconds   Conditioning Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees Recommended weights 135/95 lbsRead more