Regular Saturday Schedule today.   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Jerry may be new, but you couldn’t tell by watching him move here in the gym. Be sure to introduce yourself when you see him around. Welcome to the CFG Family, Jerry!   Strength Five sets today Back Squat (30X0 tempo) For the back squat, use a high-bar position and perform the following reps and percentages: * 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 Rest 2 minutes Strict Pull-Up (Max reps) We expect athletes to crash and burn, 100% effort every set. Track the most reps, put in the other reps in your comments. Rest 2 minutes   “Conditioning”...Read more

Levi getting some air on his Box Jumps during our CrossFit Kids class!  Note: 7:30pm class is canceled for Shoulder Injury Prevention Lecture. Strength Four rounds today Dumbbell Walking Lunge (20 steps @ 10X1) Rest 60 seconds Ring Rows (10-12 reps @ 2111) Rest 60 seconds   Conditioning Three rounds for time of: Wall Ball Shots (20/14#) x 20 reps Kettlebell Swings (24/16kg) x 15 reps Burpee Pull-Ups x 10 reps Try to get through Wall Balls and Swings unbroken today. Make this a faster workout v/s going heavier and taking longer.Read more

Lisa and Brittni may only be in their second week, but check out those lock-outs!!   Strength Five rounds Deadlift (6-8 reps @ 20X1) Rest 45 seconds Russian Step Ups (dumbbells) (8-10 reps each leg) How-To Video Pick height where knee is close to parallel when standing on box from floor. Rest 45 seconds Single Arm Press (dumbbell) (6-8 reps each arm) Rest 45 seconds   Conditioning Four sets for max reps of: 30 seconds of Push Press (95/65 lb) Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 secondsRead more

Eric with a huge PR on his Clean and Jerk, hitting 245lbs! Nice job!   Strength Bench Press (Build to today’s 1RM) Six sets of Bench Press *Set 1 – x 3 reps *Set 2 – x 2 reps *Set 3 – x 1 rep *Set 4 – x 3 reps *Set 5 – x 2 reps *Set 6 – x 1 rep Rest 2-3 between sets   Conditioning Complete as many Burpees as possible in 3 minutes Yes. You read this right. Get after it today!!! Every rep counts! Be sure to stand alllll the way up every rep. How many people can break 75 reps on this?Read more