Thanks to Bryce and Krysta for tossing our CFG sticker on your BRANNNND NEWWW CARRRR! It looks great!   Strength Three Rounds today Back Squat (8-10 reps @ 3011) Rest 1-2 minutes Weighted Pull-ups (2-3 Reps) Rest 1-2 minutes   Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: Wall Ball x 10 reps (20/14 lbs) Pull-Ups x 10 reps Hand-Release Push-Ups x 10 reps   Aim for most of these rounds to be unbroken. Keep moving during the time you’re working, and recover while your partner goes!Read more

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

  Today’s workout is a HERO workout called the Hotshots 19. The description of it, found below, is taken from the CrossFit Journal website. “On June 30, (2013) 19 members of the (Granite Mountain Interagency) Hotshot team died fighting a fire that grew to more than 2,000 acres about 34 miles south of Prescott in Yarnell, an old gold-mining village with a population of roughly 650. To commemorate the fallen and raise money for their surviving family members, CrossFit Inc. held a memorial workout at Captain CrossFit in Prescott: six rounds for time of 30 squats, 19 135-lb. power cleans, 7 strict pull-ups and a 400-meter run that took athletes past the makeshift memorial that is the chain-link fence surrounding Prescott Fire Department Station 7.”   As always, a very sincere thank you to all of our members, and their families, who protect and serve us every day.   Conditioning Hotshots 19 6...Read more

  It was so great having Richard back in town for a few days! Seeing the faces of his friends when he walked in the door was so great. Please come back again and visit us soon!   Strength Shoulder Press (5 Sets of 2-3 Reps) Conditioning In teams of two, partners will alternate to complete 7 rounds each of: 115/75 lb Push Press x 7 reps Toes to Bar x 7 reps Push Press are to be taken from the floor, not a rack, try to do all 7 reps unbroken each timeRead more

  Coach Megan and Danny each got 4th at the Legends Competition this past weekend. But the real reason for sharing this picture, is to show Danny’s Party Shorts that he wears when he crushes opponents at Competitions! 🙂   Workout of the Day Complete as many rounds and reps as possible in 4 minutes of: Burpees x 10 reps 100 Meter Run Rest exactly 4 minutes, and then: Complete as many rounds and reps as possible in 4 minutes of: Slam Balls x 5 reps Box Jumps (24″/20″) x 10 reps Rest exactly 4 minutes, and then: Complete as many rounds and reps as possible in 6 minutes of: Burpees x 10 reps 100 Meter Run Rest exactly 6 minutes, and then: Complete as many rounds and reps as possible in 6 minutes of: Slam Balls x 5 reps Box Jumps (24″/20″) x 10 reps  Read more