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

October 31, 2014

Workout of the Day


3 sets:
10 OHS or 10 Pistols
10 GHD Hip Extensions
30 sec L-Sit (accumulate in as few sets as possible)
10 Strict Pullups 
10 Ring Dips


Alternating with a partner, perform 5 sets each of:
20/15 Calorie Row
10 Burpees 
100' Farmer Carry (32kg/20kg) 

Post time to comments.


October 30, 2014

Workout of the Day


3 sets:
10,8,6 OHS (PVC)
10,8,6 KB Swing

1 set w/Empty Barbell:
3 x Hang Power Snatch (Hips)
3 x Overhead Squat
3 x Hang Power Snatch (Knees)
3 x Overhead Squat
3 x Power Snatch (Shins)
3 x Overhead Squat


Power Snatch + 3 Overhead Squats
1 set every 2 minutes x 8 sets

Sets 1-4: Warmup sets
Sets 5-8: Working sets

(If unable to load OH Squats, perform Power Clean + 3 Front Squats)


AMRAP in 8 minutes:
1 OH Squat (135/95)
2 KB Swings (32kg/24kg)
2 OH Squats
4 KB Swings
3 OH Squats
6 KB Swings

Climb the ladder as high as possible in 8 minutes.

Post rounds and reps completed to comments.


  • Scale weight to 70% of max from Part 1
  • If unable to load OH Squats, perform Front Squats 

October 29, 2014

Workout of the Day


Dynamic Warmup (coach's choice)


Run 200m
Kipping Pullup Progression
10 Pushups
10 Situps
10 Squats 
Run 200m 


For time:
Run 400 meters
50 Pullups
Run 400 meters
50 Pushups
Run 400 meters
50 Anchored AbMat Situps (GHD, if experienced)
Run 400 meters
50 Squats

Post time to comments. 



  • Scale reps accordingly (max in 5 minutes)
  • Sub 50 Knees to Elbow

October 28, 2014

Workout of the Day


5 x Front Squat
5 x Push Press
5 x Thruster


5 x High Hang Power Clean  
5 x Hang Power Clean
5 x Power Clean


5 x High Hang Power Snatch
5 x Hang Power Snatch
5 x Power Snatch 


2-3 sets of 5 touch and go reps of:
Power Snatch
Power Clean

Choose a moderately difficult weight that challenges you to complete the workout in under 10 minutes.


For time:
10 Power Snatches (135/95)
15 Power Cleans
20 Thrusters 
15 Power Cleans
10 Power Snatches 

Post time to comments.


October 27, 2014

Workout of the Day


2-3 sets:
6-8 Wall Ball
6-8 SDHP
6-8 Box Jumps
6-8 Push Press
6-8 Cal Row 


"Fight Gone Bad"

3 rounds for max reps:
1 minute Wall Balls (20/14)
1 minute SDHP (75/55)
1 minute Box Jump (20")
1 minute Push Press (75/55)
1 minute Calorie Row

1 minute rest between rounds. 

Post total reps to comments.



  • 14# Wall Ball
  • 65/55# SDHP & Push Press
  • Scale Box height accordingly


  • 10# Wall Ball
  • 45/35# SDHP & Push Press
  • Scale Box height accordingly


October 26, 2014

Workout of the Day

"Mainsite Sunday" WOD from October 12, 2014

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
10 squat cleans (155/105)

Post rounds completed to comments.


October 25, 2014

Workout of the Day

5 sets, alternating with a partner: 
Run 200 meters
12 Burpee Pullups 

Burpee Pullups should be performed on a pullup bar 12" above max reach.

Partner 1 performs a full set as fast as possible, while Partner 2 rests.  
Partner 2 performs a full set as fast as possible, while Partner 1 rests.

Repeat for 5 sets each, completing each set as fast as possible.  

Post time to comments.