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
Saturday
Sep202014

September 21, 2014

Workout of the Day

"Mainsite Sunday"

CrossFit.com WOD from 11/13/12:

Seven rounds for time of:
75/55 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20/14 pound medicine ball

Post time to comments.

WOD Demo at CrossFit East Village - video [wmv] [mov] [HD mov]

Friday
Sep192014

September 20, 2014

Workout of the Day

4 sets:
AMRAP in 3 minutes:
12 Russian KB Swings (24kg/16kg)
9 Push Jerks (95/65)
6 Burpees 

Rest 3 minutes b/w sets

Post rounds completed each set to comments.

Thursday
Sep182014

September 19, 2014

Workout of the Day

Warmup

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

Run 200 meters b/w sets 

Strength

Power Snatch
Perform 3 reps every 2 minutes for 7 sets

These are NOT touch and go reps.  Take a 5-10 second rest b/w reps. 

Build to a weight that is challenging, but still allows for proper mechanics - emphasize SPEED OVER LOAD. 

Conditioning

For time:
Run 800 meters
30 Power Snatches (115/75)
Run 800 meters

Post time to comments. 

Thursday
Sep182014

September 18, 2014

Workout of the Day

Warmup

Dynamic Warmup (coach's choice)

+

Back Squat x 3 warmup sets:
Set 1: 10 reps with empty bar
Set 2: 5 reps @ 50% 1RM
Set 3: 5 reps @ 60%

Strength

Back Squat (30X1 tempo)
3-3-3-3-3-3

Sets 1-2: 70-75% 1RM
Sets 3-4: 80-85%
Sets 5-6: 85-90%+

If feeling good, go for a new 3 rep max.  If not, stay around 85% 1RM.   

If new to this lift, perform sets of 5-6 reps and keep weight moderate.

Conditioning

"Karen"

For time:
150 Wall Balls (20/14)

Compare to January 14, 2013.

Post 3RM and time to comments.

Tuesday
Sep162014

September 17, 2014

Workout of the Day

Warmup

2 sets:
10 Hip Extensions
Kipping Knee to Elbow progression

+

Warmup/Practice HSPU - determine scale for workout
Warmup/Practice Rope Climb  

Training

AMRAP in 25 minutes:
1 Legless Rope Climb
5 Strict Handstand Pushups (Deficit, if able)
10 Knees to Elbows
15 Hip Extensions

Post rounds completed to comments. 

Scaling

Legless Rope Climb

  • Sub Regular Rope Climb
  • Sub 3 Modified Rope Climbs

HSPU

  • Scale ROM
  • Sub Kipping HSPU
  • Sub 3 Negatives
  • Sub 20-30 sec HS Hold (Wall Climb into HS if necessary)
Tuesday
Sep162014

September 16, 2014

Workout of the Day

Warmup

2 sets:
10 Calorie Row
5 Burpees
10 Hang Power Cleans (empty barbell)

+

2 sets:
5 Hang Power Cleans

Build to starting weight for Part 1 

Strength

Hang Power Clean
Perform a set every 2 minutes for 7 sets

Sets 1-2: 3 reps (70-80% 1RM)
Sets 3-4: 2 reps (80-90%)
Sets 5-7: 1 rep (90-100+%)

If you are new to this lift, perform 7 sets of 3.  Only add weight if mechanics are solid on all reps. 

Conditioning

3 rounds for time:
30/20 Calorie Row
15 Burpees - Lateral Hop Over Bar
15 Hang Power Cleans (135/95)

Post 1RM and time to comments. 

Monday
Sep152014

September 15, 2014

Workout of the Day

Warmup

3 sets:
10 OH Squats
10 Hip Extensions
10 GHD Situps
1-2 Muscle Ups or 3-5 Pullups

+

3 sets:
5 Double KB Thrusters  

Build to weight used for workout

Training

For time:
10-8-6-4-2 Muscle Ups
20-16-12-8-4 Double KB Thrusters (24kg/16kg)

There is a 15 minute time cap.  Scale accordingly.

Post time to comments.

Scaling

Muscle Ups

  • Scale reps accordingly (i.e. 5-4-3-2-1)
  • Sub 20-16-12-8-4 Pullups (scale reps accordingly)
  • Sub Negatives (10-8-6-4-2)
  • Sub Band Pullups

Thrusters

  • If necessary, sub DBs