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

Holiday Schedule - Merry Christmas!

Merry Christmas from all of us to all of you...I think these videos say it all!

We Love You!


Holiday Schedule


Regular Schedule


Group Class - 5am, 6am, 7am, 8am, 9am, 10am, 12:30pm

Open Gym - 11am-12:30pm


Closed - Merry Christmas!


Group Class - 7am, 8am, 9am, 10am, 11am

Open Gym - 12pm-2pm


Regular Schedule


From the Vault

"How to Be a Successful Member" - from our friends at CF Atlanta:

  1. Be ready to start on time.  Be ready to have a good time.  Smile.
  2. If you see someone you don't know, go introduce yourself.
  3. Do CrossFit for the right reasons - to become a better person.  You are not here to show off.
  4. Be honest.  Do every movement full range of motion.  Do not count partial range reps.  When in doubt about your rep count, err on the side of doing more reps.
  5. Nobody cares what your time was or how much weight you lift.  They care about whether you are a good person.  They care if you cheat, if you are boastful, standoffish or superior. 
  6. Work hardest on the things you're not good at.
  7. Give positive encouragement to everyone.  If you finish early, encourage those still working.  Celebrate hard, honest effort more than results.  Everyone who works hard is a winner.  
  8. Clean up after yourself.
  9. Shoot the bull with everyone after the workout, then go home and eat meat, veggies and fat.

We've posted this before.  Thought it would be a great reminder for all of us!  What else would you add to this list?

Looking forward to another great week here at CFGC!


This Week at CFGC

Per your request, Rocco

Tuesday 8pm

Gymnasty - Pullups, T2B, Bar MU

Wednesday 7pm

Endurance - Rowing

Thursday - Holiday Party!

Modified Schedule - 7pm, 8pm, 9pm classes are canceled


Modified Schedule - 5am, 6am and 7am classes are canceled


Regular Schedule


Open Gym Policy

While we have a fairly laid back policy with respect to Open Gym, it has come to our attention that we have never formally announced exactly what that policy is.  

Here is our official Open Gym policy:

  • We welcome and encourage EVERYONE to come in before or after class to spend extra time working on specific skills, weaknesses, and/or work that has been specifically programmed in addition to our regular Group Class workouts (a great option for this are the workouts posted on our "CFGC Comp Team" page - which are available for anyone to perform.  The link can be found in the bottom of the right side bar).
  • Everyone is still expected to participate in Group Classes and follow our regular programming. Open Gym is NOT an opportunity to do something INSTEAD of taking class.
  • Our Group Classes always take priority in terms of space, equipment, etc.  It is the responsibility of anyone participating in Open Gym outside of class to ensure they are not interfering and/or distracting the Group Class participants and Coach.
  • If you will be working on anything while a class is going on, please confirm with the Coach where you should go in order to not interfere with class. 

Should you have any questions or concerns, please speak with Dennis or email me at  

If you would like to discuss specific things YOU could be doing in addition to class to help improve in certain areas, please reach out to me and we can schedule a time to chat.  

We appreciate everyone's cooperation and continued support for our Community.  


This Week at CFGC

CFGC holding it down in Cape Town, SATuesday - 8pm


This month is Pullups, Toes to Bar and Bar Muscle Ups

Wednesday - 7pm

Endurance - Rowing


Regular Schedule

Holiday Party!

If you have yet to RSVP for the Holiday Party, please do so by the end of this week.  It will be taking place Thursday, December 11th at the New Hyde Park Inn.  Please speak to a staff member for further details.  


Happy Birthday CFGC!

Hard to believe it's been 4 YEARS since we first opened our doors at 42 Nassau.  What an incredible ride it has been!

Our mission since Day 1 has been to build a Healthy, Happy, Strong Community.  Thanks to ALL OF YOU, we have been able to do just that.  As our community has grown, it has only become stronger and more amazing and we have never been prouder to be a part of something so special.  

While we love all of you, as always, we owe a special shout out to the "CFGC O.G.'s" - those of you that have been with us since the VERY beginning...

Suzanne Cappelli

Lex Espinoza

Bryan Gothoffer 

Vince Malovich

Paddy Mac

Prescott Pantaleon

Mario Perez

Jenny Rivera

Mike & Deirdre Vigorito

Brandon Wenk

You all formed the foundation of the great community we have today - thank you for believing in us when we were new to this whole thing just trying to find our way...we are forever grateful!


Holiday Schedule


Regular Schedule


Gym Closed - Happy Thanksgiving!

Spend the morning running in the GC Turkey Trot!


7am, 8am, 9am, 10am, 11am: Group Class

12pm-2pm: Open Gym 

All afternoon/evening classes are canceled


Regular class schedule

CF Kids canceled