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.

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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

September 3, 2014

Workout of the Day


3 sets:
10,8,6 Front Squat (start with empty bar and add weight each set)
10,8,6 Calorie Row 


Front Squat 

Set 1: 60% 1RM
Set 2: 70%
Set 3: 80%
Set 4: 85%
Set 5: 90-95%
Set 6: 95-100%

Rest 2-3 minutes b/w sets


21-15-9 reps for time:
Front Squat (135/95)
Calorie Row

Scale to weight that allows you to complete all sets of Front Squats in 1-2 sets.

Post 1RM and time to comments. 


September 2, 2014

Workout of the Day


Dynamic Warmup (coach's choice)


Kipping HSPU Progression
Kipping T2B Progression 


5 sets:
Minute 1: Max Handstand Pushup (athlete's choice - Kipping, Strict, Deficit, etc)
Minute 2: Max Toes to Bar 
Minute 3: Rest 


"Death By Burpee"

Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees

Continue in this fashion until you can no longer complete the number of reps in the given minute*

*If you fail before the 15th minute, complete AMRAP Burpees for the remainder of the 15 minutes.  

Compare to March 29, 2013.

Post reps completed from Part 1 and minutes completed from Part 2 to comments.



  • Scale ROM
  • Sub Negatives
  • Sub Max HS Hold
  • Sub Regular Pushups

September 1, 2014

Workout of the Day

"Hotshots 19"

6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters

There is a 45 minute time cap.  Scale accordingly.

Post time to comments. 



  • Scale reps accordingly
  • Sub Kipping Pullups
  • Sub 3-4 Negatives

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  This workout was created to honor their heroism.  

Here is where you can make a donation to support the families of the lost heroes:  

Hotshots 19 Donations

Your support will be collected by the CrossFit Foundation where 100 percent of the donations will be distributed to the families.


August 31, 2014

Workout of the Day

"Mainsite Sunday" WOD from August 23, 2014:

In front of a clock set for 12 minutes:
1 minute of Power Snatches (115/80)
1 minute of GHD Situps
2 minutes of Power Snatches
2 minutes of GHD Situps
3 minutes of Power Snatches
3 minutes of GHD Situps

Post reps for each set to comments.

Only perform GHD Situps if proficient and experienced with this movement.  If not, sub anchored AbMat Situps.


August 30, 2014

Workout of the Day

Alternating with a partner, perform 5 sets of:
20 Wall Balls (20/14)
15 KB Swings (24kg/16kg)
10 Burpees

Choose a weight that allows you to perform all 5 sets of WB & KBS unbroken.

Parter 1 completes all three exercises as fast as possible while Partner 2 rests.  As soon as Partner 1 finishes their 10 Burpees, Partner 2 begins their set.  Repeat for 5 sets each. 


August 29, 2014

Workout of the Day


2 sets:

1 minute Double Under practice
5 x Press
5 x Push Press
5 x Push Jerk

Kipping Pullup Progression b/w sets


Push Jerk
3 sets of 6-8 reps - build to weight used in workout 


60 Double Unders
30 CTB Pullups
10 Push Jerks (135/95)
60 Double Unders
20 CTB Pullups
20 Push Jerks
60 Double Unders
10 CTB Pullups
30 Push Jerks

Post time to comments. 


Double Unders

  • Scale reps accordingly (max in 2 minutes)

CTB Pullups

  • Sub regular Pullups
  • Scale reps accordingly
  • Sub Band Pullups
  • Sub Jumping Pullups


August 28, 2014

Workout of the Day


3 sets in 20 minutes:
10 OHS
10 Hip Extenstion
10 GHD Situps
10 Pullups
10 Dips 

Workout Prep


3 sets of 6-8 touch and go reps

Build to the weight you will be using in the workout.

Choose a weight that ensures you CANNOT do all sets of Deadlifts unbroken in the workout, but CAN maintain back position and mechanics.

Weight options:
Men - 315, 275, 225, 185, 135
Women - 205, 185, 155, 135, 95


"2013 CrossFit Games Regionals - Event 5"

21-15-9 reps for time:
Deadlift (315/205)
Box Jump (30"/24")

Stand all the way up on top of the box.

Post Deadlift weight, Box Jump height and time to comments.

Compare to May 9, 2013.