It was a big weekend for the CFG Family. Congrats to all of our members who participated in the Tough Mudder, Coach Ryan attended the CrossFit Level 2 Seminar, and got to teach the Air Squat in front of THE Dave Castro, and Saturday’s Boot Camp was a special pre-wedding celebration for Bryce and Krysta!   Strength 5 sets today Rest 90 seconds between movements and rounds Back Squat (3-5 reps @ 30X1) Dumbbell External Rotations (10-12 reps each @ 2110)   Conditioning Three rounds for time of: Wall Ball Shots x 30 reps (20/14 lbs.) Toes to Bar x 20 reps   Pull-Up Challenge Day #22 Monday 9/8/14 Set of Max Effort Push ups 3 Sets of 40% of that Max EffortRead more

See you guys and gals in the morning!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Emily left today to spend the next few months working in San Francisco. We’ll miss you, Emily! Hurry back. (She wouldn’t let me use the picture of her working out for the site!)   Strength Bench Press (Build to today’s heavy 2RM) Set 1 – x 5 reps @ 80% of 1-RM Set 2 – x 3 reps @ 85% of 1-RM Set 3 – x 3 reps @ 90% of 1-RM Set 4 – x 2 reps @ 95% of 1-RM Set 5 – x 2 reps @ 95% or more of 1-RM Rest 3 minutes between sets and use that time to warm-up for the Snatch   Conditioning Three rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps Ring Dips x 15 reps Aim to get through all Hang Power Snatches in no more than 2 sets, ideally unbroken. Modifications for Dips will be Matador...Read more

  Lacey got into a fight w the tape after Loredo on Monday!   Strength Back Squat (5 Sets of 4-6 reps @ 30X1) Rest 3 minutes between sets and use that time to work shoulder mobility   Conditioning In teams of three, alternating complete rounds, complete five rounds each for time of: 155/105 lbs Thrusters x 5 reps 32/24 kg Kettlebell Swings x 10 reps Double-Unders x 20 reps   Thrusters: Aim to do all 5 unbroken every round Swings: As heavy as possible for 10 unbroken DU’s: 60 Single-Unders. Aim for unbroken, regardless of variationRead more

Some of our friends after their Labor Day Loredo!! Only a small part of Team Steelhead!   Gymnastics Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…   Conditioning 100 Double-Unders 50 Pull-Ups 400 Meter Run 80 Squats 40 Hand-Release Push-Ups 400 Meter Run 60 Kettlebell Swings (24/16 kg) 30 Handstand Push-Ups 400 Meter Run This workout will have a strictly-enforced 30 minute time capRead more