WOD

Sunday schedule: 9am class 10am class 10a-12 BB class   Warm-up B Then With a running clock... 0-8min. 21-15-9 Reps for time of: Assault Bike, Calories Row, Calories (Ladies 15/12/9) 8-23min. 1 RM Snatch or 1 RM Clean 23-40min. 1 Deadlift (70% of 1RM) 1 Round of "cindy" 2 Deadlifts 1 Round of "cindy" 3...

*All For Time! *Time CAP is 36min. 5 Rounds: 200m Run 250m Row 4 Rounds: 15 TTB 25 Alt. Hang DB Snatches 50/35 3 Rounds: 15 Burpees 15 DB Squat Cleans 50/35 2 Rounds: 5 Wall Climbs 25 Box Jumps 24/20"  

*80’s dress code for Friday Night’s Lights WOD… leotards, medallions, wigs, let’s do it! *Awards for the best costume, most hilarious 80’s WOD participant or best 80’s singer!!! Tom Bonventre is going to love this ?   General Warm-up B Then, Snatch warm-up.. Then, EMOM 8min: Snatch (1 Power + 1 Squat) 70-80% (working on...

Upcoming CFG Events and News: We’re excited to bring you a shiny new membership system: Wodify! The Wodify system provides a super fancy way to sign into class, manage your membership, and keep track of all your results. You will be able to compare your score online to other performances across the entire day, and...

Upcoming CFG Events and News: We’re excited to bring you a shiny new membership system: Wodify! The Wodify system provides a super fancy way to sign into class, manage your membership, and keep track of all your results. You will be able to compare your score online to other performances across the entire day, and...

We are so pumped.  Its 80’s week!!! Here are some of the stuff we have planned out… *80’s music all week during all classes. *80’s movies all day long on TV screen. *80’s dress code for Friday Night’s Lights WOD… leotards, medallions, wigs, let’s do it! *Awards for the best costume, most hilarious 80’s WOD...

Sunday Class schedule : 9a- crossfit 10am- crossfit Barbell class 10-12pm   10 min to finish… 50 DB Devil Press 50/35 *EMOM perform 7 air squats. Start with air squats. Then.... 5 min to finish… 70/45 cal bike Then... 10 min to finish… 5 Rounds 15 alt. DB Snatch 50/35 15 Slam Balls 5 min...

NEW SUNDAY CLASSES…… Begins April 8th: 9am and 10am classes only. Looking to cheer Coach Meg Reardon on at Regionals? Purchase your tickets here!!  May 18-20th Albany, NY   With a 30min. Running Clock... Team of 2 "Jerry" 1mile Run (200m intervals) 2000m Row (200m intervals) 1mile Run (200m intervals) immediately into; 30 Thrusters 95/65...

NEW SUNDAY CLASSES…… Begins April 8th: 9am and 10am classes only. Looking to cheer Coach Meg Reardon on at Regionals? Purchase your tickets here!!  May 18-20th Albany, NY 30 DAY INTERMITTENT FASTING CHALLENGE- Begins Monday, April 23rd. Some of the physical benefits of fasting include: Improved mental clarity and concentration, Weight and body fat loss,...