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build to todays heavy:

segmented snatch deadlift + hang power snatch + power snatch


7 rounds for time:

7 deadlifts*

7 hang power snatches


7 burpees over the bar

*pick a load that allows you to do each movement unbroken

October 20th Gymnastics Seminar

Join us at 10am on Saturday, October 20th, for 6 hours of hands on coaching withAlex LaChance, 2014 CF Games competitor and former all American Gymnast. Click here to register.

All levels are welcome! Topics covered include:
-Kipping TTB, pull-ups, and CTB progressions and efficiency tips
-Breaking down the butterfly pull-up
-Handstand holds against the wall and freestanding
-Strict and kipping handstand push ups progressions and efficiency
-Handstand walk progressions and efficiency
-Handstand walk obstacle course tips and tricks
-Bar and ring muscle up skills and drills

The Open is Coming….

The CF Open truly is for everyone! Whether you’ve been doing CrossFit for two months or two years, we encourage you to participate!

We’ll be doing each of the five workouts on Saturdays at 10am beginning February 24th for five consecutive weeks. Not only is the Open a ton of fun, it’s a time for the CFGG community to get together, support one another, cheer each other on, have fun, and push harder than we ever thought possible. The Open brings out the athlete in all of us, don’t miss out!

CFGG 2016 Holiday Party – Sat, Dec 10th!

We’re starting nice and early with drinks and nibbles at the gym so fear not if you’ve got another event later in the evening. Booze will be provided but please bring a snack or beer if you can contribute. There will be an optional (but super fun and you won’t want to miss out) gift exchange so bring a $20 wrapped gift if you’d like to participate in the fun. We won’t be working out so come by to see how well everyone cleans up in their regular duds.