Sarah rocking the lockout overhead!   Conditioning For time: 1200 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 lbs) 1200 Meter Row Weight for Ground to Overhead should be “Medium” in difficulty, not heavy. Dip modifications are Matador or Box Dips.Read more

Regular Class Schedule resumes tomorrow, with the first class at 8:00am! Congrats to all of the athletes from the gym who competed this weekend. Above is most of the CFG crew who competed, or cheered, at the Legends Competition on Friday and Saturday! Below, is Heather, who competed in her first-ever Triathlon!! Well done, everyone!! Conditioning In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots (20/14#) 400 Meter Overhead Carry (45#/25# plate) 200 Push-ups 400 Meter Overhead Carry (45#/25# plate) During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym at the end of each lap around the block.Read more

The gym will be CLOSED for all classes today.  Regular class schedule resumes Sunday morning at 8am!   Nice lockout, Doug!Read more

REMINDER: The gym will be CLOSED Friday for the 3:30, 4:30, and 5:30pm classes for Greg and Jess’s Wedding! The gym will also be CLOSED on Saturday 6.20.15. Regular Classes will resume on Sunday morning, 6.21.15.   Check out Coach Kayla getting the crew warmed up for their Push Press earlier in the week!   Conditioning For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter RunRead more

CrossFit Kids: CANCELLED CrossFit Endurance: CANCELLED Mobility: 5-7:00pm i99 Gymnastics: 7:00pm   Reminder for the weekend classes. The gym will be CLOSED for the Friday Afternoon Classes (3:30, 4:30, 5:30pm) and ALL Saturday Classes will also be closed, due to Greg and Jess’s Wedding!   Congrats to Camilla, Coach Emily, Tom, Alex, and Heather for competing in the Aquaman Event on Tuesday night!   Strength 5 sets Front Squat (Build to today’s heavy 1RM) Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set 4 – 90-95% of possible 1-RM x 1 rep Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight;   Conditioning Two (2) sets for times of: 500 Meter Row Ring Dips x 30 reps Toes to Bar x 20 reps Rest...Read more