A big CFG welcome to another one of our newer members, Dwain!   Conditioning In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 Wall Ball Shots (20/14#) 10 Burpees 300 Meter RunRead more

Announcement: A friendly reminder that CrossFit Kids is CANCELLED for today! Starting next week, CrossFit Kids will Tuesday & Thursday at 4:30pm, and Saturday at 9am.   A very big GOOD LUCK to the 50+ CFG Members and friends heading down to the ERock Sunrise to Sunset Bike Race this weekend! We’re excited to see pictures and hear stories of a fun day! Here’s a picture from last year to get you all pumped up for an amazing race experience!   Boot Camp: 8am CrossFit Kids: CANCELLED Olympic Lifting: 9amRead more

Our very own Annie competed in the Dirty Kanza 200 this past weekend. “200 miles of gravel, 17.5 hours. 15th OA, 6th in 40+ age group…only 35 girls finished. Thanks to Crossfit the 3 mile section of mud we had to walk wasn’t too bad!” GREAT JOB, Annie!   Strength Five Sets Hang Snatch (1.1.1) Rest 5-7 seconds between singles Rest 2 minutes   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 135/95 lb Ground to Overhead x 7 reps Toes to Bar x 7 repsRead more

Mobility- 5-7:00pm CrossFit Endurance- 5:30pm i99- 7pm for Advanced, 8pm for Beginner (sign up here)   Some big weights were lifted at CFG yesterday. Here are just two of them! Birddog lifted 465lbs for a big PR (445lbs in picture) and Wes hit 455lbs for another PR. Great work to all the guys and girls who hit big numbers! Another two big personal bests… Fran hit 290lbs, and Casey PR’d at 285lbs. GREAT work, ladies!   Conditioning Six sets of: Against a 2 minute running clock, complete the following: 300m Row Push-Ups x Max Reps Rest 2 minutes between setsRead more

Dr. Dorian will be in tonight from 4:45-7pm. A big welcome to John, one of our newest members!   Strength Deadlift (Build to today’s heavy 1RM) *Set 1- x 5 reps *Set 2- x 3 reps *Set 3- x 1 reps *Set 4- x 5 reps *Set 5- x 3 reps *Set 6- x 1 reps Rest 2-3 minutes between sets   Conditioning Three rounds for time of: Box Jumps (24/24″) x 20 reps Handstand Push-Ups x 10 reps 300 Meter Run Modifications for HSPU: 5 Negatives 10 Seated Dumbbell PressRead more