Prior to joining our CrossFit classes, everyone must participate in Foundations, a 3 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

Click here for more info.

What is CrossFit?

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.


Updates & Reminders

Gym-Nasty: Tuesday 8pm

Join Sabrina and Coach Jenn for 45 minutes of gymnastics drills to help develop strength, awareness, coordination and flexibility.  This month's focus is Handstands.

Weekend Schedule

We will be having a normal class schedule this weekend, including Easter Sunday.

CF Kids will be canceled on Sunday.

CrossFit Teens

Our new CrossFit Teens class will be getting started next week.  We will be releasing more details later this week...stay tuned!

GC Race for a Cure

The GC for a Cure 5k Race is fast-approaching...Saturday, April 26th.  There will be NO group classes on this day as we expect ALL OF YOU to join us for a fun little trot through the streets of Garden City in support of a great cause.  

You can find out more and register here:

There is also a sign-up sheet at the front desk - please get your name on there ASAP so we can get a headcount of how many CFGC'ers will be taking part.   

CrossFit Kids classes will also be canceled.  Our kids will be running in the 1 mile untimed Fun Run - we hope to see all of our CFGC Kids there!


Weekend Schedule


7am, 8am, 9am, 10am: Group Class

10am: CF Endurance (meet at Carey HS track)

10am: CF Kids 5-9 yr olds
10:45am: CF Kids 10-12 yr olds

11am: Free Trial Class

12pm-2pm: Open Gym


8am, 9am, 10am: Group Class

10am: CF Kids 5-9 yr olds
10:45am: CF Kids 10-12 yr olds

11:30am: Olympic Weightlifting

Please reserve a spot in all classes.


Help Support One of Our Own

CFGC'er Dougie Paton will be running the Tenzing-Hillary Everest Marathon on May 29th.  

The marathon starts at the Everest Base Camp (17,598ft) and finishes at the sherpa town of Namche Bazaar (11306ft). The measured distance of the course is 42.195 km (26.2 miles) over rough mountain trails.

Dougie is running in an effort to raise funds for the Cardiomyopathy Association.  In February 2010, he lost his wife to Cardiomyopathy - a disease of the heart muscle that is the number one medical cause of sudden death of people under the age of 35.

The Cardiomyopathy Association is the only UK charity dedicated to providing support and information to families affected by cardiomyopathy. It receives no Government funding, and is instead supported by supporter donations, gifts in wills and fundraising.

We are asking our community to support Dougie in his efforts and contribute to this great cause.  You can donate by clicking here:

Let's help Dougie reach and CRUSH his goal...every dollar helps! 



We are excited to announce that beginning TONIGHT, we will be adding "Gym-Nasty" to our weekly class offerings.  Gym-Nasty is a 30 minute class that will run every Tuesday night at 8pm.  

The goal of this class is to introduce supplemental movements that can be added to your workouts in order to enhance your performance and become a more well-rounded CrossFitter. This gymnastics, skill based class can be done before you workout as a warm up, or after you workout, as a cool down. Whichever you choose, this class will assist in your gymnastics skill development by helping you gain spatial awareness, body control, and flexibility you never thought you had!

Each month will focus on a specific skill, such as:

  • Handstands (Holds, HSPU, Walking)
  • Pullups (Kipping, CTB, Butterfly)
  • Muscle Ups 
  • Pistols
  • And more!

All abilities are welcome! Please reserve a spot online.


And We're Off!

Looking forward to another awesome week here at CFGC!

Many exciting things on the horizon...stay tuned!

Thoughts, suggestions, comments?  

Please post your ideas to comments - we're all ears!