Reminders: There is NO CF Kids this week! Mobility from 5-7pm Endurance will be at 5:30pm Eryn looking strong during the front squats on Monday!   Strength Six sets Shoulder Press (2 reps @ 20X1) Rest 2-3 minutes   Conditioning Complete as many rounds and reps as possible in 8 minutes of: Pull-Ups x 10 reps Thrusters x 15 reps (95/65 lbs) Double-Unders x 30 reps Modifications for Double-unders is 90 single-undersRead more

Announcement: There will be NO CF Kids this week. Starting the week of June 8th we will have CrossFit Kids, Tuesday & Thursday at 4:30pm, and Saturday at 9am. Please spread the word to your friends! Hailee is back with us at CFG! Good to have you back, Ms. Beck!   Strength Three rounds Power Clean (1.1.1.1 Rest 10 seconds between singles) Rest 30 seconds Ring Dip (Max Reps) Modifications: Matador Dips Box Dips Rest 2 minutes   Conditioning Three sets of: Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats Rest 3 minutes between sets, and complete a total of three sets (Recommended weights – 165/115 lbs) 1 Round = 1 full cycle of 1 + 2 + 3 Front Squats, then repeat cycle. Athlete...Read more

Congrats to Julia on graduating! We’re so proud of you!   Conditioning In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs (24/20″) Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the next station until their running teammate returns. Burpee Pull-Up Modification to be done in sets of 5. Athlete will perform 5 burpees, then 5 of the pull-up variations (either banded or ring rows). 5 burpees + 5 ring rows = 5 reps of “burpee pull-up”Read more

After 2 boys (“Who drove me crazy!”), 18 years as a Flight Attendant, and 20 years as a teacher, at 63 years young, Jackie (aka “Mom”) has finally entered the glorious world of Retirement! Congrats, Mom, we’re so happy for you! Here’s to many more years of  deadlifting with some more free time!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Sarah was working on some balance during Gymnastics Playtime this week!   Strength Five rounds Bench Press (5 reps @ 20X1) Rest 2 minutes between sets and use that time to work mobility and prepare for part B   Conditioning Four rounds for time of: Ring Dips x 10 reps Toes to Bar x 20 reps Double-Unders x 30 reps Modifications: Ring Dips- Matador and Box Dips Toes to Bar- Straight-leg Pike, Hanging Knee Raise, Laying Leg Raise Double-unders- 90 single-undersRead more