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

November 29, 2014

Workout of the Day

With a partner complete 4 sets of: 

Partner 1: 3 rounds of 5 Burpees + 5 Toes to Bar
Partner 2: Max Clean & Jerks (95/65)

While Partner 1 is completing three rounds of 5 Burpees + 5 T2B as fast as possible, Partner 2 is completing as many Clean & Jerks as possible.  Once Partner 1 finishes, they switch.  Complete 4 rounds each.   


November 28, 2014

Workout of the Day


3 sets:
10,8,6 Wall Ball
10,8,6 Box Jump
10,8,6 KB Swing 



50-40-30-20-10 reps for time:
Wall Balls (20/14)
Box Jumps (24"/20")
KB Swings (24kg/16kg)

There is no time cap. Scale accordingly. 

Post time to comments.

Compare to October 28, 2013

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


November 26, 2014

Workout of the Day


2 sets:
3 x High Hang Power Clean
3 x Front Squat 
3 x Hang Power Clean
3 x Front Squat
3 x Power Clean
3 x Front Squat

Kipping Pullup progression b/w sets 


Power Clean
Perform 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: 1 rep @ 85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 95%
Set 8: 1 rep @ 100%+ 


21-15-9 reps for time:
CTB Pullups
Power Cleans (135/95)

Post 1RM and time to comments. 


CTB Pullups

  • Sub Regular Pullups
  • Scale reps accordingly
  • Sub Negatives (7-5-3) or Band Pullups

Power Cleans

  • Scale to weight that allows you to complete workout in under 12 minutes


November 25, 2014

Workout of the Day


3 sets, alternating with a partner:
10 Thrusters (empty bar)
10 Calorie Row

Increase pace each set 


Thruster (from rack)

Build to a tough single in 15 minutes (not a 1RM) 


Alternating with a partner, complete 5 sets of:
15 Thrusters (95/65)
20/15 Calorie Row

Partner 1 completes a full set as fast as possible.  Partner 2 completes a full set as fast as possible.  Repeat for 5 sets each.

Choose a Thruster weight that allows you to perform all 5 sets unbroken.

Post partner and time to comments. 


November 24, 2014

Workout of the Day


2 sets:
5 x RDL
5 x Good Morning
5 x Deadlift
5 x Burpees to 6" target 

2 minutes of Double Under practice b/w sets


3-4 sets of 5 touch and go reps 

Build to weight used for workout
You should be able to perform at least your first set unbroken


2 rounds for time:
150 Double Unders
10 Deadlifts (275/185)
30 Burpees to 6" target
10 Deadlifts 

Post time to comments.


Double Unders

  • Scale reps accordingly (max in 3 minutes)


November 23, 2014

Workout of the Day


Five rounds for time of:
Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb/25lb plate held overhead
Run 400 meters

Post time to comments.

There is a 30 minute time cap.  Scale accordingly.


Rope Climbs

  • Scale reps accordingly
  • Sub modified Rope Climbs

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


November 22, 2014

Workout of the Day

4 sets for max reps:
1 minute DB Push Press (35/25)
1 minute KB Swings (24kg/16kg)
1 minute Air Squats

Rest 1 minute between sets 

Goal is to maintain the same number of reps for each exercise across all 4 sets.