Weightlifting Six sets of: Push Press x 2-3 reps Rest 2 minutes Build to today’s heavy 2-3 reps. Metcon Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups There should be plenty of rest between sets, so the goal is to push the intensity! Hit the...Read More

Metcon For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Weightlifting Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @...Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6...Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Metcon For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap...Read More

Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Dumbbell Thrusters (45/20 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Dumbbell Thrusters (45/20 lbs) 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.Read More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

First Friday First Friday & CFG Beer Garden: 11.8.19 On the first Friday of every month, we have allow members to bring family and friends to any class that day to do a CrossFit workout and experience the community here at CFG.  On top of that we have added a FREE Beer Garden behind the...Read More

Weightlifting Every two minutes for 12 minutes (3 sets each) of:  Station 1 – 8-10 Bent Over Barbell Row @21X1 Station 2 – 20 Weighted Cossack Squats  Metcon Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″ – step-down from top) 10 Dumbbell Renegade Rows (50/35 lbs) (Push-Up, Row...Read More

Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.  Metcon Complete as many rounds...Read More

Weightlifting Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. Metcon Five sets for max calories/reps of:...Read More