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.

CFGC Comp Team
Friday
Nov212014

Weekend Schedule

Saturday

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

10am: CF Kids 5-8 yr olds
10:45am: CF Kids 9-12 yr olds

11am: Free Trial Class

12pm-2pm: Open Gym

Sunday

8am, 9am, 10am: Group Class

10am: CF Kids 5-8 yr olds
10:45am: CF Kids 9-12 yr olds

11:30am: Olympic Lifting w/ Coach Murray (Clean & Jerk)

Monday
Nov172014

This Week at CFGC

Kamille, Mary, Angie, Sam, Bizzle, April, Stephanie, Karen, PJ and Renee representing at the Belle of Bayside

Weekly Goings On

Tuesday 8pm - Gymnasty (Handstands)

Wednesday 7pm - Endurance (Rowing)

Weekend - Regular Schedule

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CFGC Holiday Party!

THe CFGC Holiday Party will be held on Thursday December 11th at the New Hyde Park Inn.  The cost is $65/person and includes all the food and booze you can handle.  

The sign up sheet is available at the front desk.  Please RSVP asap so we can confirm our headcount and plan accordingly.  

Going to be a great night!

Friday
Nov142014

Weekend Schedule

Muscle Up Workshop

Based on the great response we've had, we have decided to conduct two separate workshops on Saturday according to the following schedule:

12pm: Session 1 will be for those of you who have yet to get your first Muscle Up or have gotten one before but have yet to develop consistency with them (i.e. some days they're there, some days they're not).  The prerequisite for this session is the ability to complete Pullups and full range of motion Ring Dips. 

1pm: Session 2 will be for those of you who already are proficient and consistent with Muscle Ups but would like to become more efficient, clean up your technique or string MUs together.  

There is still room in each session - if you would like to attend, please email dennis@crossfitgardencity.com.

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Saturday

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

10am: CF Kids 5-8 yr olds
10:45am: CF Kids 9-12 yr olds

11am: Free Trial Class

12pm-2pm: Open Gym & Muscle Up Workshop

Sunday

8am, 9am, 10am: Group Class

10am: CF Kids 5-8 yr olds
10:45am: CF Kids 9-12 yr olds

11:30am: Olympic Lifting w/ Fraaaaaaaaaaaaank

Monday
Nov102014

Muscle Up Workshop

Looking to get YOUR first Muscle Up?

Looking to string Muscle Ups together or just become more efficient?

Join Coach Dennis this Saturday at 12pm for an hour of Muscle Up drills, technique review and practice.  

Included during the session will be:

  • Drills that EVERYONE can and SHOULD practice to develop your first MU or refine your mechanics
  • Analysis of what is preventing you from being able to get your MU and drills to address any deficiencies
  • Analysis of current MU technique and drills to improve efficiency

The prerequisite for this Workshop is the ability to perform Pullups and Ring Dips.  If you cannot perform either of these, your homework assignment is easy - practice Pullups and Ring Dips!

Please email Dennis@crossfitgardencity.com if you will be in attendance.  

Based on demand, we may have another session at 1pm and possibly split the group into those that have MU and those that don't - we'll see!

Hope to see you there!

Friday
Nov072014

Weekend Schedule

This weekend we will be hosting a CrossFit Level 1 Seminar.  We will be operating according to the following schedule:

Saturday

6:30am: Group Class

6pm-8pm: Open Gym

Sunday

6:30am: Group Class

10am: CF Endurance (meet at gym for field trip to Sunken Meadow Park)

6pm-8pm: Open Gym