Friendly reminder: We no longer have an 8am Sunday Class. The Class Schedule is 9am and 10am. What are you doing at 5am? These guys and gals are already working out to start off their day! Not pictured: Eddie, because he’s a machine and was running!   Conditioning In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box Jump Overs (24/20″) 9 Goblet Squats (24/16kg) Jump Overs and Goblet Squats should be unbroken.Read more

An email was sent yesterday explaining the details of our Manitou Incline trip NEXT WEEKEND! If you are planning to attend, please read the email to get important information on schedule, attire, preparations, and other important things. The biggest thing… remember to HYDRATE! Lots and lots of water. This trip will be lots of fun, and don’t hesitate to ask if you have any questions! Congrats to Coach for hitting a new PR on his Clean and Jerk! Lots of other PRs to celebrate, too!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Welcome to CFG, Lindsay and Morgan!   Strength Clean and Jerk (Take 15 minutes and build to heavy Clean and Jerk) Preferred lifts are Squat Clean and Split Jerk Feel free to go heavy today, but please make proper form the primary focus!   Conditioning Complete as many sets of the interval until you complete 30 reps of: 60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead) 60 seconds rest The weight selected for this workout should be “medium” based on the athlete’s confidence with the Clean and Jerk. Time tracked should be total time spent WORKING. Example: if athlete finishes 30th rep, 45 seconds into the THIRD round, their time will be “2:45”. Rest time should not included.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm i99 Gymnastics- CANCELLED for tonight! Jackson rocked the Red KB earlier this week!   Conditioning Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets If necessary, modify run and row distances to allow for at least 20-30 seconds of Push-Ups each round.Read more

FYI- Dr. Dorian will NOT be in tomorrow. Mase and Trevor had a huge day on their Cleans earlier this week. Great job, dudes!   Strength 4 rounds Back Squat (6-8 reps @ 30X1) Rest 90 seconds Wall Slide (5 reps @ 3030) Main Points of Performance: – Lower Back, Head, and Shoulder Blades against wall – Maintain contact with as much of the arm/hand against the wall as possible – Slide should be slow and controlled Rest 90 seconds   Conditioning Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge x 20 yards Burpees x 10 reps Double-Unders x 30 reps Modification for Double-Unders will be 90 Single-Unders.Read more