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
Sunday
Sep212014

This Week at CFGC

Fall Cleaning Nutrition Challenge Underway!

There is still time to get in on the action. Just add your name to the sign up sheet at the front desk, pay the $20 entry fee, and we will send along everything you need to participate.  

It's going to be a great 6 weeks. Good luck to all!

Tuesday 8pm - Gymnasty

Ring Progressions

Monday & Wednesday - NY Orthopractics

Book your appointment online at www.nyorthopractics.com

Weekend Schedule

This weekend we will be hosting a CrossFit Level 1 Seminar.  All regular classes will be canceled.  We will be offering the following classes on Saturday and Sunday:

6:30am: Group Class
6pm-8pm: Open Gym

CF Endurance will also be making a field trip to Sunken Meadow Park for some trail running.  More details to follow.   

Friday
Sep192014

Weekend Schedule

Nutrition Challenge Seminar

We will be kicking off our Fall Cleaning Nutrition Challenge this Saturday with a one hour seminar starting at 11am.  During the seminar, we will be covering:

  • The How's and Why's of the Paleo Diet
  • Proper implementation of the diet
  • Details of the Challenge inclduing what you can and cannot eat, how scoring works and what you need to do in order to win!
  • Q & A

The guidelines are very similar to our previous challenges, but some things have changed a bit.  If you have participated in the past, please consider coming to the seminar to see what has changed.  

Hope to see you ALL there!

Saturday

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

8am: CF Endurance (meet at Carey HS track)

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

11am: Free Trial Class

12pm-2pm: Open Gym

Sunday

8am, 9am, 10am: Group Class

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

11:30am: Olympic Lifting (Snatch) - $10 fee for members

Monday
Sep152014

This Week at CFGC

Tuesday 8pm - Gymnasty

Ring Progressions

Monday & Saturday - NY Orthopractics

Book your appointment online at www.nyorthopractics.com

Saturday 11am - Nutrition Challenge Seminar

We will be covering the details of the Challenge, discussing the why's and how's of Paleo eating and answering any and all questions you have.  

The Challenge officially kicks off on Monday, September 22nd.  Please sign up at the front desk!

Weekend Schedule

Regular schedule 

Friday
Sep052014

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

Open Gym canceled

CF Endurance canceled

Good luck to all of the CFGC teams competing at Flex on the Beach this weekend.  Give 'em hell!

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

Tuesday
Sep022014

Fall Cleaning Nutrition Challenge!

"Fall Cleaning" Nutrition Challenge - Starts Monday, September 22nd!

We will be kicking off our next Nutrition Challenge on Monday September 22nd.  The challenge will consist of 6 weeks of clean living, clean eating, NO BREAD and NO BOOZE - sounds like a blast! 

We will run the challenge pretty much exactly the same way we have run them in the past - and we expect the same fantastic results. 

We will be kicking off the Challenge with a 1-hour seminar on Saturday, September 20th at 11am.  During this seminar, we will outline the reason behind our nutrition recommendations, the details of the Challenge and answer any questions that you have. You do NOT need to attend the seminar in order to participate in the Challenge, however it is strongly encouraged to ensure we are all on the same page right from the start.

All of you that have signed up will receive an email containing an outline of the rules, a list of acceptable and unacceptable foods, further reading and resources, and scoresheets. 

Sign up sheets will be available at the front desk this week - get your name on there ASAP!

We want our highest participation EVER!

____________________________________________________________________________

This Week at CFGC

Evaluations & Treatments w/ NY Orthopractics

Wednesday 4pm-9pm 
Saturday AM 

Schedule your appointment online here: www.nyorthopractics.com 

Gymnasty - Ring Progressions

Tuesday 8pm

Massage Therapy

Wednesday 10am-3pm: Mariuxi
Wednesday 6pm-9pm: Gretchen

Please contact them directly to schedule an appointment

Weekend Schedule

Regular weekend schedule