CFG Summer Strength & Hypertrophy Cycle

Posted on June 6, 2017June 6, 2017 by Barry Weidner

The CFG Summer lifting will consist of the following lifts and percentages. It is imperative that the program is followed as is. You will use 90% of your max as your training max for the Power Lifts and your 1 rep max for the Olympic Lifts. If you miss a lift, please be sure to […]

GAS Model for Fitness

Posted on May 9, 2017May 9, 2017 by Barry Weidner

A vital piece to training is making sure that the training stimulus (stress) that you are placing on your body in training is appropriate and the right intensity to elicit actual improvements in fitness levels and not the opposite. The GAS (General Adaptation Syndrome) model was created to diagra...

100 reps

Posted on March 30, 2017March 30, 2017 by Barry Weidner

We all should be doing some assistance exercises when it comes to training. With CrossFit, those assistance exercises are sometimes ignored because of the compound functional movements that are predominantly used in most of your training session. Below is a list of some exercises that you can...

Take a Tour of CFG

Posted on March 26, 2017March 26, 2017 by Barry Weidner

CFG is a 12,000 sq ft fitness and athletics facility. Click here to see inside our gym.

March 24, 2017

Posted on March 23, 2017 by Barry Weidner

Strength/Skill Snatch 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Go off of 3 rep max + 5lbs WOD 50-30-20 reps for time: KB Snatch (55/35) Pushups Abmat Situps

March 23, 2017

Posted on March 22, 2017 by Barry Weidner

Strength/Skill 3 sets: Sled Push 40yds @ bodyweight 10 Lateral Hurdle Jumps WOD 2 couplets both 3 sets x 1 minute stations: Couplet 1 Thrusters (75)(53) Pullup + Toe to Bar Rest 3 minutes Couplet 2 Double-Unders Row for Meters

CrossFit: A Fitness Journey

Posted on March 22, 2017March 28, 2017 by Barry Weidner

CrossFit. The fitness “trend” that has taken the world by storm. But is it really a trend? CrossFit is now a staple in communities. It is a breeding ground for not only forging elite fitness, but also forging friendship, motivation, self-esteem, and belonging. At 37 years old, I am�...

March 22, 2017

Posted on March 21, 2017 by Barry Weidner

Strength/Skill Deadlift 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Go off of 3 rep max + 10lbs WOD 10-9-8-7-6-5-3-2-1 reps: 20yd Turf Runs Burpees

March 21, 2017

Posted on March 20, 2017 by Barry Weidner

Strength/Skill Weighted Pullup 1 rep max or Pullup program WOD AMRAP in 12 minutes: 3 DB Shoulder to Overhead 6 DB Reverse Lunges 6 DB Shoulder to Overhead 12 DB Reverse Lunges 9 DB Shoulder to Overhead 18 DB Reverse Lunges 12 DB Shoulder to Overhead 24 DB Reverse Lunges …continue sequence fo...

Try out a class for FREE

Posted on March 20, 2017March 26, 2017 by Barry Weidner