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10 spots only. February 9th. Secure your spot now!
Join a fun group of motivated and supportive achievers!
Meet the Girls Benchmark CrossFit Workouts
Serving Garner, Raleigh, Clayton, Fuquay-Varina, Angier, Benson, Smithfield, and Four Oaks!
Main – CrossFit CFG Warm up 18 (No Measure) Warm up/Mobility – 1 min each x Jump Rope, Jumping Jacks, Jog in Place 10 reps each (1 count, 5 reps each side); – Neck Side/Side, Neck Front2Back, Arm Huggers, Trunk Twists, Good Mornings, Hip Rotations, Stretch Kicks, Knee Rotations Samson Stretch – 30 sec each [...]MORE INFO
Main – CrossFit CFG Warm up 8 (No Measure) Warm up/Mobility – 150 Jump Rope, 30 reps x Jumping Jacks, Jog in Place, Lateral Jumps – Samson Stretch – 20 sec each side -10 reps – (5 reps each side); Neck Rotation, Neck Flexion, Arm Circles Front, Arm Circles Up, Trunk Twists, Forward Leg Swings, [...]MORE INFO
Main – CrossFit CFG Warm up 12 (No Measure) Warm up – 50 reps each x High Knees, Lateral Jumps, Heel Kicks, Jumping Jacks Mobility -10 reps each (5 each side) of Neck Rotation – Side/Side, Neck Flexion -Front/Back, Huggers, Trunk Twists, Good Mornings, Leg Swings Front, Leg Swings Lateral Alternating Spiderman Stretch – 2 [...]MORE INFO
Main – CrossFit CFG Warm up 13 (No Measure) Warm up – 2 Rounds x 50 reps each of; Step ups, High Knees, Heel Kicks, Stretch Kicks, Jump Tucks – 1 count 10 reps each – 5 reps each side – Neck Rotation Side/Side, Neck Front/Back, Arm Circles Side, Arm Circles Front, Trunk Twists, Good [...]MORE INFO
Main – CrossFit CFG Warm up 5 (No Measure) Warm up/Mobility – 2 laps Samson Stretch – 20 sec per side Bottom of squat – 20 sec 10 reps – 5 each side of; Neck Rotation, Huggers, Trunk Twists, Knee Rotations, Toe Touch/Reach, Glute Bridges 10 reps each w PVC; Front Squat Squat Clean Push [...]MORE INFO
Hi CFG Athletes and friends!!! We will NOT be having the Thursday 7 pm class for the next 3 weeks due to my training schedule. That will include tomorrow’s, 4/10/14, 7 pm class as well as the Thursday, 4/17/14, 7 pm class and Thursday, 4/24/14, 7 pm class. The Thursday class will resume on Thursday May 1st. This [...]MORE INFO
Hi CFG athletes and friends!! We are easing back into our morning classes starting next week, 3/18/14, with open gym sessions on Tuesdays and Thursdays from 7:30am – 10am. You can register for these sessions through Wodify system or our website, www.crossfit-garner.com, as with all of our training sessions. If you want to come in [...]MORE INFO
Hi CFG Athletes and Friends!! We are very excited to announce that beginning March 17th, 2014, we will be adding a 2 hour open gym session from 8am – 10 am, Monday thru Friday. This format will allow our athletes to come in and have the flexibility to either complete the daily WOD or make [...]MORE INFO
Hi CFG Athetes and Friends!! Beginning March 3rd, we will be dropping the 8PM CrossFit Express classes due to very low to no attendance. We will however be adding some additional open gym times as well as the CrossFit Kids classes to our schedule through out March and April. Please check back on the Website [...]MORE INFO
Hi CFG athletes and friends!!!
Our 6:30am Tuesday/Thursday classes start tomorrow!!! It’s a great way to start your day!!!
See you at the box!!!
Hi CFG athletes and friends!!!
There will be NO open gym this Sunday, 4/20/2014, as we will be closed in observance of Easter Sunday!!
Hi CFG athletes!!!
If you could have a class time added or changed on our schedule, what time would it be??
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