WEEK OF 7/22/24
  • Summer Slam 2024 this coming Saturday!
    This coming Saturday, July 27th, is our 10th anniversary for our Summer Slam team competition.  This event as certainly evolved into something VERY special over the years.  We will have 35 teams (140 athletes) from 19 CrossFit affiliates throwing down for the coveted prize of Summer Slam champion.  The day is just packed with fitness and fun and showcases what CFG is all about….community through fitness.  Stop on by and check it out.  CFG has two teams competing as well.

  • Coach Justin’s 1:1
    Are you looking to do more outside of classes?  Do you want to learn skills that we do in class, but need a more personalized approach?  Stop watching Instagram, YouTube, etc and attempting to develop new skills through those avenues. Personalized 1:1 training (customized for your level) will exceed the coaching provided in a class setting, and give you the extra push you need to hit your goals!

    Justin wants you all to do cool things, but in a healthy and effective way. So whether it’s getting that first muscle up, increasing your capacity, RXing more workouts, doing your first competition…let him help you get there safely and efficiently, so you can enjoy CrossFit for many more decades to come.

    1:1 coaching packages includes a 30-min consultation, personal training session, and supplemental program custom tailored to your goals (to be done in addition to regular classes).

    Email justinmariano@gmail.com to get more info or book with him here: Justin’s Calendly Link

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Monday

Strength
Overhead Squat
Every 2 minutes x 5 sets:
Work up to heavy set of 5 reps for the day

WOD
3 x 6 minute rounds for reps with a 1 minute rest between rounds:
3 Power Snatch (95/63)
6 Overhead Squats (95/63)
9 Pullups

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Tuesday

Sleds
Every 3 minutes x 8 sets:
Sets 1/2: 90/70lbs
Sets 3/4: 135/115lbs
Sets 5/6: 180/160lbs
Sets 7/8: 225/205lbs
-Perform a 30 second plank after each set

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Wednesday

WOD
“Monostructural Madness”
For time:
1000m Run
100 Double-Unders
100 Calories on machine of choice
100 Double-Unders
1000m Run
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Thursday

Strength
Clean & Jerk
Every 2 minutes x 5 sets:
Work up to heavy double for the day

WOD
AMRAP in 10 minutes:
3 Clean & Jerks (165/113)
6 Lateral Burpees Over the Barbell

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Friday

Gymnastics
EMOM for 10 minutes:
3-5 Strict Pullups
or
1-3 Muscle-Ups on Rings or Bar

WOD
AMRAP in 12 minutes:
8 Ring Dips
12 Abmat Situps
16 Walking Lunges

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Saturday

Summer Slam 2024 (No CFG programs)

Sunday

NO OPEN GYM (SUMMER SLAM CLEAN-UP)