Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Just some wall sit fun!   Strength Snatch (5 sets of 1.1.1) Rest 10 seconds between reps, 2-3 minutes between rounds   Conditioning In teams of two, partners alternate to complete 5 rounds each of: 135/95 lbs Power Cleans x 10 reps Ring Dips x 10 reps Aim to have cleans done as 10 touch-and-go reps Modifications for ring dips are matador or box dipsRead more

Christie after one of her successful Clean and Jerks at her weightlifting competition this past weekend!   Strength Four sets, rest 90 seconds between movements and rounds Back Squat (2-4 reps @ 30X1) Single Arm Dumbbell Row (8-10 reps each arm @ 2111)   Conditioning For time: Row 1000 Meters then immediately… Complete five rounds for time of: 115/75 lb. Overhead Squat x 10 reps Pull-Ups x 15 reps   Please type 1000m Row time in comment section.Read more

  Just some HSPU by some of our awesome athletes!   Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs.) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs.) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest Pick a weight that you will be able to be working for a majority of the 60 seconds. Don’t go too heavy/high and spend most of the time resting! Score is total number of reps through all 12 rounds of workRead more

To CFG Members: We absolutely love when you bring family and friends to check out our awesome gym! However, let us please request that before you bring someone in, you let the coaches know several days in advance. We pride ourselves on our CFG family, our awesome coaches, and the overall experience at the gym, and if a friend shows up while we’re understaffed and underprepared, one of two things happens: Either the new friend can’t get the one-on-one attention we prefer to give new athletes (for their own safety, mostly), or other paying members get less of the coaching they hope to get. The best way of all to introduce a new friend or family member to CrossFit is to have them schedule a 1:1 session with Greg. That way, they can watch a class in session, learn about CrossFit at the most basic level, and get in a...Read more