Tina Smith "Literally Couch to CrossFit"

I was first brought to CFG by Dr Scott about 3 years ago when I was looking for personal training to help take my son’s soccer to the next level.  I watched my son, Justin, many many times, but always used the excuse that I didn’t have time to workout.  Life and family stress started […]

Adam Wright

What brought you to CFG? I work in sales and the last quarter of every year makes up about 35% of my business. This is a stressful time to say the least! Starting every September the stress would start getting to me and my schedule got tighter and tighter. So instead of eating anything remotely […]

Kristen Cockman…CrossFit Through Entire Pregnancy!

1) What brought you to CFG? It’s not so much a “what” but a “who”- my husband, Jason. He’s been a fan of CF since the early 2000s and has been wanting me to try CF for years. How long have you been a member? After promising Jason I’d try CFG for a month, I’ve […]


Couple of quick announcements: Newest podcast episode is up! Topic was about ‘The Desire to Compete.’ You should check it out! Listen on either the ‘Podcast’ App on your iPhone OR via Soundcloud: https://soundcloud.com/user-470181189/cfg007-the-desire-to-compete Captains have been posted – read about it here! A. Warm-Up: 3 rounds: 10 Protraction/ Retraction 10 Elevation/ depression (on rig) 30 […]

Your 2017 Intramural Open Captains!

I’m writing this post just to give everyone a brief intro on the folks who’ve decided to take on the mantle of 2017 Intramural Open Coach. Without further ado, here they are: Melissa “I like high kicks and spirit fingers” Wright: In case you haven’t been in class with this lovely lady, Melissa loves to […]


A. Weightlifting: Deadlift – 15min to 3RM TNG with no reverse grip   B. MWOD: Pigeon Pose   C. WOD: Health – 5 Rounds: 5 Deadlift (185/135) 10 Box jumps (24/20)   Fitness – 5 Rounds: 5 Deadlift (225/185) 10 Box jumps (24/20)   D. Post-WOD Recovery: Hamstring/Quad Smash


A. Skill: Max Set of Unbroken Double Unders   B. MWOD: Calf Stretch   C. WOD: Health – 12 min AMRAP 20 Double unders 10 Toes 2 bar 5 Burpees RX + = unbroken DU   Fitness – 12 min AMRAP 30 Double unders 15 Toes 2 bar 10 Burpees RX + = unbroken DU […]


  A. Weightlifting: 15 min: 5 x 3 Power Snatch (add weight each set)   B. MWOD: Couch Stretch   C. WOD: Health: 21-15-9 Power Snatch at 50% of heaviest set Weighted sit ups (20/14) RX+ = GHD sit ups   Fitness: 21-15-9 Power Snatch at 60% of heaviest set GHD sit ups   D. […]


  A. Weightlifting: 15 min to 3 rep TNG Power Clean   B. MWOD: LAX Ball + Scapula   C. WOD: Health – 10 min AMRAP 1 Rope climb 10 Power cleans at 50% Scale = 10 ring rows   Fitness – 10 min AMRAP 1 Rope climb 10 Power cleans at 60%   D. […]

The 2017 CrossFit Games Open is Here!

By now, many of you have heard about this competition called the ‘CrossFit Games.’ Last year, we had one of our very own qualify and take 4th place on the big stage in California. But before any of that happens, it all begins with the first stage – The Open. The Open is a 5-week […]