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Strength Training For Endurance Athletes – What, How, and Why

“I may give that CrossFit stuff a try, but right now I’m working on my cardio.” There are two types of people that want to “work on their cardio.” The first are the runners that run the occasional 5k or 10k race, maybe enough that they train specifically for it and have goal times in […]

One Piece of Advice to Make the Most of Your Training Hour

Recently, I had a conversation with Jay that I thought was important to share. A couple of years ago, prior to one of the events in the 2016 CrossFit Games, his competitors were talking about how much they train. Even though almost all of them had a life outside of CrossFit, things like families, and […]

Murph Tip #3

This one comes courtesy of Coach Margaret: “Pace… stick with one that allows you to keep moving steady.. small sets/small rests” The reality of Murph is that it is designed to be a long workout. If you understand and expect that coming in, then its easy to wrap your mind around the mantra of something […]

Summer Yoga with Chantel

For 8 weeks during the summer, we will offer a one-hour Yoga class every Friday morning from 10:15am-11:15am. There are 3 different ways to take part: Purchase one class at a time for $20 Purchase a 4-class pack for $75 Purchase an 8-class pack for $135 Click the option above for what you’d like to […]

Murph Tip #1

This Saturday we are doing Murph. There are a few different ways to tackle this thing, whether doing it scaled or RX. If you are planning to do it unpartitioned, meaning all of the pull-ups before the push-ups, then all of the push-ups before the air squats, here are my tips: Break the reps into […]

PRs Guaranteed at our Weightlifting Specialty Course

Specialty Course: Weightlifting: Who is this for? This program is intended for anyone interested in learning more about Olympic Weightlifting, the snatch and clean & jerk. How? 6 weeks of (2) – 1 hour sessions with a Coach and 2 individually programmed sessions to be completed independently. The independent programming is to be completed during […]

CFG's First Ever Gymnastics Specialty Course

Specialty Course 1: Gymnastics: Who is this for? Anybody who desires to improve skills such as pull ups, muscle ups, toes to bar, chest to bar, handstand push ups, handstand walks and pistols. Even if you are looking to get your first {insert bodyweight movement here}, this is for YOU! How? 6 weeks of (2) – […]

Summer Specialty Course Schedule!

We are so excited to announce that we will be running TWO specialty courses this summer. They will both begin on Tuesday, May 29th. Specialty Course 1: Gymnastics: Who is this for? Anybody who desires to improve skills such as pull ups, muscle ups, toes to bar, chest to bar, handstand push ups, handstand walks […]

EXOS and CFG – What it means for YOU!

It has long been in my vision for CFG to be a place where people could come for anything health and fitness related. A one-stop-shop if you will. We’ve had the exercise and movement piece dialed in from day 1. When we decided to offer a more robust nutrition service with Natalie Main coming on board, […]

The 2018 CrossFit Open is HERE!!

By now, many of you have heard about this competition called the ‘CrossFit Games.’ The last two years, we’ve had one of our very own qualify and compete on the big stage; first in Cali in 2016 and last year in Madison Wisconsin. But before any of that happens, it all begins with the first […]

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