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

July 31, 2014

Workout of the Day


2 sets (Set 1 PVC, Set 2 Barbell):
3 x High Hang Power Snatch
3 x OH Squat
3 x Snatch Balance (1 Quarter, 1 Half, 1 Full Squat)
3 x High Hang Snatch
3 x Hang Snatch (Knees)
3 x Snatch 


Every 2 minutes for 15 minutes (8 sets):

If proficient, perform full Snatch.  If not, perform Power Snatch + Overhead Squat.

Loading guidelines:
Set 1: 50% x 3 reps
Set 2: 60% x 3 reps
Set 3: 70% x 2 reps
Set 4: 80% x 2 reps
Sets 5-8: 85-100% x 1 rep*

* Increase weight based on feel.  If feeling good, continue adding each set.  If not, stay at 85% for last 4 sets.  

If new to this lift, just build up to something moderate and focus on speed and mechanics.  


"Squatting Isabel"

For time:
30 Squat Snatch (135/95)

Scale weight to 70% of 1RM.

Post 1RM and time to comments.


If not proficient in Squat Snatch, perform Power Snatch + OH Squat

If unable to load OH Squat, perform 3 sets of 10 Power Snatches + 10 Front Squats.  


July 30, 2014

Workout of the Day


3 sets:
10 Overhead Squats
10 GHD Hip Extensions
10 GHD Situps
10 Pullups
10 Ring Dips 


1 minute Double Under warmup/practice
10 KB Swings
Warmup/Practice Rope Climbs


"Jumping, Climbing, Heavy Helen"

3 rounds for time:
100 Double Unders
21 KB Swings (32kg/24kg)
3 Rope Climbs

Post time to comments. 


Double Unders

  • Scale reps accordingly (max in 2 minutes)

Rope Climbs

  • Scale reps accordingly
  • Scale ROM
  • Sub modified climbs (3-6 per round based on ability)


July 29, 2014

Workout of the Day


Dynamic Warmup (coach's choice)


"Cindy XXX"

Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post reps completed to comments.



  • Scale reps accordingly
  • Sub Negatives (3-5 per set)
  • Sub Ring Rows 
  • Sub Jumping Pullups

July 28, 2014

Workout of the Day


2 sets:
3 x Hang Power Clean (Hips)
3 x Press
3 x Hang Power Clean (Knees)
3 x Push Press
3 x Power Clean
3 x Push Jerk

Dynamic Stretch b/w sets 


Power Clean & Push Jerk

3 touch and go reps every 2 minutes for 7 sets

Start moderate and add weight every set
Goal is fast, clean reps - focus on speed and efficiency more than load


2014 CrossFit Games - Final Event: "Double Grace"

60 Clean & Jerks for time (135/95)

There is a 12 minute time cap.  Scale weight accordingly.  

Post time to comments.


July 27, 2014

Workout of the Day

"Mainsite Sunday" WOD from July 18, 2014:

For time:
30 Thrusters (95/65)
20 GHD sit-ups
400-meter run
20 Thrusters (115/75)
30 GHD sit-ups
400-meter run
10 Thrusters (135/95)
40 GHD sit-ups
400-meter run

Post time to comments.



  • Men scale to 75/95/115 or 65/75/95
  • Women scale to 55/65/75 or 45/55/65

GHD Situps

  • If not proficient, sub Weighted Anchored AbMat Situps (35/25# DB - held across chest)


July 26, 2014

Workout of the Day

Partner Ladder

1 KB Swing (24kg/16kg)
1 Burpee
2 KB Swings
2 Burpees
3 KB Swings
3 Burpees
15 KB Swings
15 Burpees

Partner 1 completes 1 KB Swing + 1 Burpee
Partner 2 completes 1 KB Swing + 1 Burpee
Partner 1 completes 2 KB Swing + 2 Burpees
Partner 2 completes 2 KB Swing + 2 Burpees

Continue in this fashion up the ladder until both partners complete 15 KB Swings + 15 Burpees.


July 25, 2014

Workout of the Day


2 sets:

5 x Hang Power Clean
5 x Front Squat
5 x Hang Squat Clean
5 x Squat Clean

Dynamic stretch b/w sets


2 sets of 6-8 touch and go Squat Cleans

Determine starting weight for workout


Squat Clean

Set 1: 21 reps
Set 2: 15 reps
Set 3: 9 reps
Set 4: 6 reps
Set 5: 3 reps
Set 6: 1 rep

Post load for all six sets to comments.


  • The goal is to perform each set unbroken, without putting the bar down, with as much weight as possible
  • Increase weight each set
  • If you break a set, pick the bar up and finish in as few sets possible
  • Rest 3-4 minutes b/w sets
  • A general rule of thumb would be to start at 50% of your 1RM Hang Clean and add 10% each set.