LOTS of people PR’d their Clean and Jerks yesterday! Congrats, everyone. (Here’s Jeff with his 165lb PR!) Remember, there are a few more big strength training days left this week. We’re looking forward to seeing you guys come in and continue to hit some big numbers!   Conditioning 2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots (20/14#) x 10 reps Burpees x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Pull-Ups x 10 reps Push-Ups x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Box Jumps (24/20″) x 10 reps Sit-Ups x 10 reps Rest 60 seconds Rotate through the circuit three times for max reps/cals completed at each station. Based on class size, athletes may start...Read more

Some of our guys and girls looking strong with their Thrusters last week!   Announcement Our CFG CrossFit Kids will be cancelled tonight.     Strength Clean and Jerk (Take 12-15 minutes and build to today’s 1RM Clean )   Conditioning For time: 1000 Meter Row 20 Ground to Overhead (135/95 lb) 20 Burpees 20 Goblet Squats (32/24 kg)Read more

Our Saturday class was fun this weekend. Get ready for a BIG week, everyone!!   Strength Bench Press (2-4 reps @ 20X1) Rest 90 seconds Ring Rows (8-10 reps @ 2111) Get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!     Rest 90 seconds   Conditioning In three minutes, complete the following: 20 Kettlebell Swings (24/16kg) Run 400 Meters Double-Unders x Max Reps Score the number of double-unders completed in each set, for a total of three sets. Modify your run distance to give yourself at least a few seconds to jump rope. Today is a day to work on Double-Unders! Rest three minutes between sets.Read more

Synchronized Kettlebell Swings last week for class!   Conditioning Four sets for max reps of: 45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings (24/16kg) 15 seconds of Rest 45 seconds of Wall Ball Shots (20/14#) 4 minutes and 15 seconds of Rest Pick weights where you feel you’ll be able to keep moving for the entire 45 seconds.Read more

The ONLY class offered today will be the 8am Boot Camp!   All other classes will be cancelled so we can host our Paleo/Primal Challenge Kick-off Meeting. That will begin at 10am! Please show up a few minutes before to get your seat and be ready to go. We will be recording this for those participating in the Challenge who are unable to make it.Read more