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
Sunday
Dec212014

December 22, 2014

Schedule Update

Check the Home Page for our modified Holiday Schedule this week.

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Workout of the Day

Warmup

30/20 Calorie Row
15 Burpees

+

10,8,6 Back Squats

Start with empty bar and add weight each set - build to starting weight for Part 1 

Strength

Back Squat
5-4-3-2-2-2 

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

If still new to this lift, perform 6 sets of 5 reps at a moderate/heavy-ish weight.  Add weight each set if mechanics are solid.

Conditioning

30/20 Calorie Row
15 Burpees w/ lateral hop over bar
15 Front Squats (Bodyweight)
15 Burpees w/ lateral hop over bar
30/20 Calorie Row

Post 2RM and time to comments. 

Scale Front Squats to 75% or 50% bodyweight.
It should take at least 2 sets to complete 15 reps in workout. 

Saturday
Dec202014

December 21, 2014

Workout of the Day

"Mainsite Sunday"

CrossFit.com WOD from November 17, 2014:

3 rounds for time of:
30 Toes-to-Bars
15 Clean and Jerks (155/105)

Post time to comments.

Friday
Dec192014

December 20, 2014

Workout of the Day

In teams of 2, complete:

AMRAP in 8 minutes:
Alternating 12/9 Calorie sprints on Airdyne

Rest 2 minutes

AMRAP in 8 minutes:
Alternating sets of 3 reps of Bench Press

(Goal is 8-10 sets each. Add weight every set - go as heavy as possible)

Rest 2 minutes

AMRAP in 8 minutes:
Alternating Rope Climbs (sub 2 modified climbs) 

Thursday
Dec182014

December 19, 2014

Workout of the Day

Warmup

3 sets:
1 minute Double Under practice
10,8,6 KB Swings 

+

10,8,6 Thrusters

Start with empty bar and build to weight used in workout

Weight should be heavy enough that you can perform no more than 5-6 unbroken reps in the workout 

Training

Against a 12 minute clock perform:
150 KB Swings (24kg/16kg)
90 Double Unders
Max Thrusters (135/95) in remaining time 

Post Thruster reps completed to comments.

Scaling

KB Swings

  • Scale reps to max reps in 8 minutes

Double Unders

  • Scale reps to max reps in 2 minutes

Wednesday
Dec172014

December 18, 2014

Workout of the Day

Warmup

2 sets:
5 x Deadlift
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean

Warmup/Practice Ring Dips b/w sets 

Strength

Power Clean
One set every 2 minutes for 15 minutes (8 sets)

Set 1: 3 reps @ 50% 1RM
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 2 reps @ 80%
Set 5-8: 1 rep @ 85-100+%

Only continue adding weight if mechanics are solid and feeling good.  

If you are new to this lift, perform 8 sets of 3 reps at moderate/heavy-ish weight.  If mechanics break down at all, lower the weight.   

Conditioning

For time:
12-9-6 Power Cleans (205/140)
24-18-12 Ring Dips

Post time to comments. 

Scaling

Power Cleans

  • Scale weight to 75-80% of 1RM

Ring Dips

  • Scale reps accordingly (max in 2 minutes)
  • Sub Bar Dips
  • Sub Parallette Dips (24-18-12 reps)

Tuesday
Dec162014

December 17, 2014

Workout of the Day

Warmup

3 sets:
10 OH Squats or Pistols
10 Hip Extensions
30 sec L-Sit Hold (accumulate in as few sets as possible - scale accordingly)
10 Strict Pullups or 1-2 Legless Rope Climbs
10 Strict Ring Dips or 10 Strict HSPU 

Training

AMRAP in 20 minutes:
15 Wall Balls (20/14)
15 Box Jumps (24/20) 
150 ft Farmer's Walk (32kg/24kg)

Post rounds completed to comments.

Monday
Dec152014

December 16, 2014 

Workout of the Day

Warmup

20 Calorie Row
10 Burpees to 6" Target

+

2-3 sets of 6 Alt. DB Snatches
Determine weight for workout

+

10 Front Squats w/ empty barbell 

Strength

Front Squat
5-4-3-2-2-2 

Set 1: 60% 1RM
Set 2: 70%
Set 3: 80%
Set 4-6: 90% 

Rest 2 minutes b/w sets

If you are new to this lift, perform 5 moderate/heavy-ish sets of 5.  Add weight each set, assuming mechanics are solid.  

Conditioning

For time:
50 Calorie Row
40 Burpees to 6" target
30 Alternating DB Snatches (70/50)

Post 2RM and time to comments.