WOD: 6 Burpees 12 Push-press (95#/65#) 18 Double unders (sub. = 60 single unders) 200m run Rest 90 Seconds -7 Rounds for time including the rest periods, do not include the rest period after your final…
SWOD: Back Squats 7/7/6/6/5/5 Start your first set at 70% of your 1RM and increase your weight as you move through the sets. WOD: 1 min Hand-lift push-ups 1 min Box jumps (24"/20") 1 min…
Happy Valentine's Day! WOD: "Heart Breaker" Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop -3 Rounds- 15 Squat cleans (135#/95#) 15 Burpees Cash out: 1 mile run -For time- Pumpkin Cake Bars w/ Cinnamon…
SWOD: Hang Cleans: 4/4/3/3/3 WOD: OTMEM for 12 min 8 KB Swings (53#/35#) 16 Double Unders (Sub. = 20 single unders) Stronger: Katie Hogan The Little CrossFitter That Could
WOD 12 Deadlifts (115#/85#) 9 Front Squat (115#/85#) 6 Push Press (115#/85#) 400M Run 20 Min AMRAP Throwback Picture CF Games Rule PDF Rule Book 6 Tips From Six Coaches
Open Gym from 10am to 1pm Get in here and get stronger!
SWOD A1) Behind the neck Push Jerk 2/2/2/2/2 A2) Plank hold 30 seconds WOD 10 Power Cleans (135#/95#) 12 Burpees 14 KB Swings (53#/35#) 4 Rnds Get your copy today! Check it out Other CF Box's prepare for the…
WOD 9 Sit-ups 12 Box Jumps (24'20') 15 Toes to Bar AMRAP 7 Min -Rest 3 Min- 15 Box Step ups with Plat over head (20 inch box) (45#/25#) 18 Hand Lift Push ups 21 Air…
WOD Back Squat 8/8/7/7/6 A1) Snatch Grip Deadlift 8/8/8/8/8 A2) Handstand Push ups 8/8/8/8/8 Max Unbroken Muscle Ups or Pull ups x 4 (your set is over when you drop from the rings or bar) Rest…

Jake and Amy We started out CrossFit journey in the spring of 2011. Amy was introduced by a friend (who was our former boot camp instructor) and slowly fell in love with CrossFit. Jacob was on the East Coast for training...
Administrator 01 Apr 2011 Hits:1604 CFMG Athlete Updates
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CrossFit Store Click on the Picture below to be taken to the Reebok CrossFit Store. It...
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Its mid morning and you have some time for yourself. The kids are in school...
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CFMG's February Referral Program When your referral signs up for a membership here at CFMG you'll...
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We can make agreements with ourselves to improve who we are, how we behave, and...
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ROY VOSS How did you first hear about CrossFit? I was first introduced to CrossFit in the summer of 2008 by pure chance. At that time I had become...
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