Josh dominating some Overhead Squats! Three workouts today?! Get ready for some fun!   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 24/20″ Box Jumps x 10 reps 100 Meter Run Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of: Goblet Squats (24/16kg) x 10 reps Kettlebell Swings (24/16kg) x 10 reps Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of: Pull-Ups x 10 reps Burpees x 10 repsRead more

Jason and Jason getting in some Mobility work!   Regular Schedule: 8am, 9am,  and 10am CrossFit Games Open Testing is also available from 8-11am! Please let your coaches know if you plan to attend.   Conditioning “Partner Murph” For time: 1 mile run (together) 100 pull ups 200 push ups 300 squats 1 mile run (together) Split up the reps however you would like between you and your partner.Read more

Paul and Steph working on their mobility!   Regular Saturday Schedule   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Couples that dress together… work out together? Jess and Stephan looking good in their matching CFG shirts!   Conditioning WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below). Tiebreak In...Read more

Hook Grip: The Why & How If you are not familiar with the hook grip or if you are one of those people who refuse to do it although your coaches tell you to all the time…. it is the BEST way to grip the bar when you are Snatching or Cleaning ! WHY? The hook grip can be tricky initially, especially for individuals with smaller hands, but regardless you need to make it work if you want to get better at the Olympic lifts. The reason every weightlifter in the world uses the hook grip is that when you’re accelerating a barbell as you do in the snatch and clean, you cannot maintain your grip without it. HOW? With a hook grip, both your palms are facing in when you are holding the bar, then follow the steps below…. Open your hands as wide as possible and try to...Read more