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Announcement Our friends at i99fit are coming back to visit us!! They will be hosting TWO sessions this THURSDAY night! The 7:00pm Class is for Beginners, and the 8:00pm class is for more Advanced Athletes! Please CLICK HERE to register, as there are only 5 spots per class, and they fill up fast!   Mary making sure that Mary is safe on her Bench Press!   Strength Weighted Pull-ups (2-3 reps @ 21X0) Modifications: Strict Pull-Ups (unweighted) Kipping Pull-Ups Ring Rows (10 reps @ same tempo) Front-Leaning Rest on Rings (Accumulate a 60-90 second hold) This is basically a plank on the rings. Straight line from your heels to your head, keep the rings under your shoulders, not under your chest!   Conditioning In teams of two, alternate rounds to complete five sets each for time of: 10 Pull-Ups 15 Wall Balls (20/14#) 30 Double-Unders Modification for DUs: 90 Single-Unders...Read more

Just another day last week where we had all 14 rowers in use! Love the CFG Family!   Strength Four rounds Bench Press (3-5 reps @ 20X1) Rest 30 seconds Kettlebell Swing (Heavy Swings 15-20 reps) Pick a weight that will be challenging, but where form can stay together. Remember, tight core, drive through your heels, big hip drive! Rest 2 minutes   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead (45/25lbs) 100 Meter Run 10 Ring Dips 100 Meter Run Dumbbell Snatch is the preferred method of ground-to-overhead. Select alternating arms or 5-5 for the rep breakdown.Read more

Dan the Man getting after the Handstand Push-Ups during Friday’s workout!   Strength Five rounds Front Squat (2-4 reps @ 20X1) Rest 20 seconds Chest-To-Bar Pull-ups (Max unbroken reps) Numbers may decline throughout sets. If Chest-to-bar is a bit too challenging, perform max reps chin-over pull-ups. If those are still too much, perform unbroken Ring Rows with one second pause at the top and bottom. As soon as tempo slows, that set is over. Rest 3-4 minutes between rounds   Conditioning Complete rounds of 15, 12 and 9 reps for time of: 135/95 lb. Hang Squat Cleans Burpees Aim to get through each set of Cleans in no more than 2-3 sets.Read more

CrossFit: 8, 9, 10am   CrossFit Games Open Testing Time will be from 8-11amRead more