Down & Out 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. You will…
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. “Squeaky Wheel” AMRAP 15: 60 Double Unders 20/15…
We will offer a Noon Class this week on Monday October 15 & Wednesday October 17 October 27, CFG Halloween…
9am WOD 10:15am CrossFit Kids WOD
Open Gym at 6am, 9am, 5:30pm
**Please note, during the rain NO Equipment needs to be outside; this includes rowers, squat racks, barbells and boxes. “Surf…
3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) In this simple couplet workout, you will choose a light…
Power Clean – Build to Heavy Touch and Go 5-Rep within 15 minutes “Guard Rail 1-2-3” AMRAP 3: 9/6 Calorie Row…
For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30…
Teams of 3 For Time (30 Minute Cap): 1200 Meter Run WITH MedBall 140/100 Calorie Assault Bike/Row 100 Hang Power…