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
Aug222014

August 23, 2014

Workout of the Day

In teams of 2 complete:

6 alternating sets (3 sets each) of:
20/15 Calorie Row
10 KB Swings (24/16)
7 Burpee Box Jump Overs (24/20) 

4 alternating sets (2 sets each) of:
20/15 Calorie Row
10 KB Swings
7 Burpee Box Jump Overs

2 alternating sets (1 set each) of:
20/15 Calorie Row
10 KB Swings
7 Burpee Box Jump Overs 

Friday
Aug222014

August 22, 2014

Workout of the Day

Warmup

2 sets:

1 minute Double Under practice
5 x Front Squat
5 x Push Press
5 x Thruster

Kipping T2B Progression b/w sets

Prep

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

Training

60 Double Unders
30 Toes to Bar
10 Thrusters (115/80)
60 Double Unders
20 Toes to Bar
20 Thrusters
60 Double Unders
10 Toes to Bar
30 Thrusters

Post time to comments. 

Scaling

Double Unders

  • Scale reps accordingly (max in 2 minutes)

Thursday
Aug212014

August 21, 2014

Workout of the Day

Warmup

10 OHS (PVC)

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2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS 

Workout Prep

Snatch x 3-4 sets

Set 1: 10 reps w/ first weight in workout

  • Rx'd Men = 75#, Scaled Men = 45#
  • Rx'd Women = 45#, Scaled Women = 35#

Set 2: 5 reps w/ second weight in workout

  • Rx'd Men = 135#, Scaled Men = 75#
  • Rx'd Women = 75#, Scaled Women = 55#

Set 3: 3 reps w/ third weight in workout

  • Rx'd Men = 165#, Scaled Men = 100#
  • Rx'd Women = 100#, Scaled Women = 75#

Set 4: 1-2 reps w/ fourth weight in workout (if able)

  • Rx'd Men = 210#, Scaled Men = 120#
  • Rx'd Women = 120#, Scaled Women = 90#

CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75/F 45) 
30 Snatch (M 135/F 75) 
30 Snatch (M 165/F 100) 
Max Rep Snatch (M 210/F 120)

Scaled weights

Men = 45, 75, 100, 120
Women = 35, 55, 75, 90

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

View the full workout description

Post score to comments.

Compare to September 12, 2013

Tuesday
Aug192014

August 20, 2014

Workout of the Day

Warmup

2 sets:
5 x RDL
5 x Good Morning
5 x Deadlifts
10 x Pushups

Dynamic Stretch b/w sets 

Prep

Deadlift
3 sets of 6-8 touch and go reps (build to weight used in workout)

+

Bench Press
3 sets of 6-8 reps (build to weight used in workout)

While the rx'd weights are the same for both exercises, you DO NOT have to use the same weight for the Bench Press and the Deadlift.  Choose weights that are appropriately challenging for each exercise, given the reps being performed.   It should take 2-4 sets to complete 30 reps with the weight chosen.

Training

For time:
Run 800 meters
30 Deadlifts (Bodyweight)
30 Bench Press (BW/75% BW)
30 Deadlifts
Run 800 meters

Post time to comments. 

Tuesday
Aug192014

August 19, 2014

Workout of the Day

Warmup

3 sets:
10 OH Squats or 10 Pistols
10 GHD Hip Extensions
10 GHD Situps
10 Dips
Pullups (one set - warmup variation for workout) 

Training

For time:
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 CTB Pullups

Post time to comments. 

Scaling

CTB Pullups

  • Sub Regular Pullups
  • Scale reps accordingly
  • Sub Band Pullups
  • Sub Jumping Pullups
Sunday
Aug172014

August 18, 2014

Workout of the Day

Warmup

2 sets:
5 x Hang Power Clean (Hips)
5 x Front Squat
5 x Hang Power Clean (Knees)
5 x Front Squat

Dynamic Stretch b/w sets

+

Warmup set of 5 Hang Power Cleans - determine starting weight for Part 1

Strength

Hang Power Clean

Every 2 minutes for 18 minutes (9 sets):
Sets 1-3: 3 reps (60-70% 1RM)
Sets 4-6: 2 reps (75-85%)
Sets 7-9: 1 rep (90-100%)

The goal is to add weight every set, assuming mechanics are solid and lifts are successful.

If new to lift, keep weight moderate and perform 9 sets of 3 reps.

Conditioning

For time:
50 Calorie Row
40 Burpees
30 Hang Power Cleans (135/95)

Post 1RM and time to comments. 

Saturday
Aug162014

August 17, 2014

Workout of the Day

"Mainsite Sunday"

CrossFit.com WOD from 08/16/14:

"JBo"

Complete as many rounds as possible in 28 minutes of:
9 Overhead Squats (115/75)
1 Legless Rope Climb, beginning from seated
12 Pushups

Post rounds completed to comments.

Scaling

OHS

  • If unable to load OHS, sub Front Squats

Rope Climb

  • Sub Regular Rope Climb (with legs)
  • Sub 2 Modified Rope Climbs