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
Thursday
Jul242014

July 24, 2014

Workout of the Day

Warmup

3 sets:
8,6,4 Box Jump Overs
8,6,4 Toes to Bar
8,6,4 Wall Balls
8,6,4 Ring Dips 

Training

2014 CrossFit Games Masters Event 6 - "Down and Back"

For time:
50 Box Jump Overs (24/20)
25 Toes to Bar
50 Wall Balls (20/14 to 10' target)
25 Ring Dips 
50 Wall Balls
25 Toes to Bar
50 Box Jump Overs

There is a 21 minute time cap.  Scale accordingly.

Post time to comments. 

Scaling

Ring Dips

  • Sub Parallette Dips

Wednesday
Jul232014

July 23, 2014

Workout of the Day

Warmup

3 sets:
10 OHS
10 GHD Hip Ext
10 GHD Situp
10 Pullups
10 Ring Dips 

Training

For time:
Row 2000 meters
150 Double Unders
Run 1 mile

Post time to comments.

Scaling

Double Unders

  • Scale reps accordingly (max reps in 5 minutes) 

Tuesday
Jul222014

July 22, 2014

Workout of the Day

Warmup

2 sets:
5 x Good Morning
5 x RDL
5 x Deadlift

Kipping HSPU Progression b/w sets

Strength

Deadlift
3-3-2-2-1-1-1

Perform a set every 2 minutes for 15 minutes (7 sets)

Set 1: 50% 1RM
Set 2: 60%
Set 3: 70%
Set 4: 80%
Set 5: 90%
Set 6: 95-100%
Set 7: 100%+

Benchmark!

"Diane"

21-15-9 reps for time:
Deadlift (225/155)
HSPU

Post 1RM and time to comments.

Compare to January 7, 2014

Scaling

HSPU

  • Scale reps accordingly
  • Scale ROM
  • Sub Negatives (10,8,6)
  • Sub Pushups (30,20,10)
Monday
Jul212014

July 21, 2014

Workout of the Day

Warmup

Kipping Pullup/Muscle Up Progression

+

5 Press
5 Push Press
5 Push Jerk
10 Back Squats 

Prep

3 sets of 6-8 Back Squats + Push Jerks
Build to weight used in workout 

Training

3 rounds for time: 
21 Back Squats (135/95)
15 Push Jerks (135/95)
9 Muscle Ups 

Post time to comments.

Scaling

Muscle Ups

  • Scale reps accordingly (max in 3 minutes)
  • Sub 27 Pullups (scale reps based on ability)

Saturday
Jul192014

July 20, 2014

Weekend Schedule Reminder

6:30am: Group Class

9am: CF Endurance (meet at Carey HS track)

6pm-8pm: Open Gym

______________________________________________________________________________________

Workout of the Day

"Mainsite Sunday"

In honor of Coach Jenn heading out this morning to the CrossFit Games:

"2012 CrossFit Games Masters Event 3"

For time:
Row 1000 meters
30 Cleans (135/95)
50 Burpees 

Post time to comments.

Friday
Jul182014

July 19, 2014

Weekend Schedule Reminder

6:30am: Group Class

8am: CF Endurance (meet at Carey HS track)

6pm-8pm: Open Gym

______________________________________________________________________________________

Workout of the Day

In teams of 2:

3 sets:
Partner 1: Run 800 meters
Partner 2: AMRAP 10 KB Walking Lunges (5/leg) + 10 KB Swings (24kg/16kg)

While Partner 1 runs 800 meters, Partner 2 completes AMRAP of 10 KB Walking Lunges + 10 KB Swings.

Once Partner 1 returns from the run, switch.  

Repeat for 3 sets each. 

Friday
Jul182014

July 18, 2014

Workout of the Day

Warmup

Kipping HSPU progression 

2 sets:
3 x Hang Power Snatch (hip)
3 x OH Squat
3 x Hang Power Snatch (knee)
3 x OH Squat
3 x Power Snatch
3 x OH Squat

6-8 Box Jumps b/w sets

Prep

Power Snatch
3 sets of 5 touch and go reps

Build to weight used in workout 

Training

AMRAP in 15 minutes:
75 Box Jumps (24/20)
50 Handstand Pushups
25 Power Snatches (115/80) 

If you finish the Power Snatches with time remaining, go back to the beginning.  

Post reps completed to comments.

Scaling

HSPU

  • Scale reps accordingly (max in 5 minutes)
  • Scale ROM
  • Sub Hand Release Pushups