Welcome to the Open 2017

Welcome to the 2017 CrossFit Open!  As in the past, I will be organizing the Open for CFG.  Please take a few minutes to review the items below.  It is very important to take note of when and how to register for your time slot.  I need that information so I can plan the weekend. Prepare:...

Red Cross Blood Drive

The Red Cross needs your help. The mobile unit will be at CFG on Monday, January 30th from 2p-7p …. register to give blood with Stephanie Levitt at stephaniehbecker@gmail.com or go to redcrossblood.org and type in code: crossfith For every 1 person that donates, 3 lives can be saved. It’s easy an...

Year Review of CrossFit Generation

I did a yearly review through Wodify to get some stats worth noting about our year.  Here are some nice nuggets of info to share with the community. Total classes attended by our athletes – 19,500 Total Personal Records (PRs) – Over 4,000.  This includes lifts, benchmarks, and repeated WODs Tot...

2017 Goal Board

We will be getting a goal board up in the lobby sometime in January for you to pop your goals up for 2017.  Make sure these are “SMART” goals.  Specific Measurable Attainable Relevant Time-Based.  If you need help, please ask one of your coaches.  I am true believer in the power of 3.  Set ...

Thanksgiving Week Schedule

Here is the schedule for Thanksgiving week at CFG: Monday, November 21st – Wednesday, November 23rd Normal class schedule Thanksgiving Day Open Gym from 7am – 10am.  Choose your own pilgrimage for the day by picking a benchmark WOD out of basket on the front desk Friday, November 25th CFG CLOSED...

Fall Brawl WOD #4

WOD As a team, complete the following per weight station: 100 Front Squats 100 Kettlebell Swings 100 Shoulder to Overhead Weights Station 1: 115lb bar, 70lb bell Station 2: 95lb bar, 55lb bell Station 3: 75lb bar, 45lb bell Station 4: 65lb bar, 35lb bell Station 5: 53lb bar, 25lb bell Score Total...

Fall Brawl WOD #3

Male/Female Partner Relay 10-8-6-4-2 rep ladder of: Power Snatch 20 Double-Unders after each set of Snatches —- Weights per pair 105/73 95/63 85/53 75/45 65/35 —- Score Total time of both partners combined. —- WOD Explained At the call of go, one of the partners will complete the entire ladder an...

Fall Brawl WOD #1

Sprint Duathlon #1 (5 athlete relay) Total time of the entire 5 athlete relay: Run 400m 160yd KB Farmers Carry (Men: 70lbs, Women: 55lbs) Run 400m —- Sprint Duathlon #2 (5 athlete relay) Total time of the entire 5 athlete relay: Row Calories (30 for the men, 20 for the ladies) Sled Push 80yds (M:...