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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 17 (No Measure) Warm up – 30 x Jumping Jacks, Step Ups, Mtn Climbers then; 10 x Lunges, Push-Ups, Hollow Rocks, Squats, Shoulder Dislocates w PVC, Chin-ups Mobility; Band work on Hips and Shoulders- 5 min or 30 sec x Sampson Stretch (E/S), Pigeon stretch on floor or box [...]MORE INFO
Main – CrossFit CFG Warm up 21 (No Measure) 2 laps 10 reps each x OVHS w PVC, Shoulder Dislocates, Neck Rotation, Trunk Twists, Forward Leg Swings, Lateral Leg Swing 5 reps each x Pull-up, Air Squat, Push-ups, Sit-up, Superman 30 sec each x Sampson Stretch(each side), Bottom of Squat or Birth Stretch, Spiderman Stretch(each [...]MORE INFO
Main – CrossFit CFG Warm up 27 (No Measure) Warm up – 2 rounds x 100 Jump Rope, 25 Jumping Jacks 10 reps each x Pull-ups, Air Squats, Push-ups, Supermans Mobility/Stretch 30 – 60 sec of Bottom of Squat standing or Wall (Birth Stretch) 30 – 60 sec Sampson stretch (each side) Deadlift (4×5@50%) Front [...]MORE INFO
Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (AMRAP – Rounds and Reps) Skill Work – Hollow Rocks – 4 sets x 10 reps – 1 min rest btw sets Bar or Ring Dips – 4 [...]MORE INFO
Hi CFG Athletes and Friends!!! Quick schedule change and addition for the PM Bootcamp classes! As of 9/3/2014, The Tuesday 5:30PM Bootcamp class will be moved to Monday’s at 5:30PM, with the first Monday class being on 9/8/2014 at 5:30PM. In addition, we will be adding a 5:30PM Bootcamp class on Thursday’s beginning on 9/11/2014!!! [...]MORE INFO
Hi CFG athletes and friends!! Our labor day weekend schedule will be as follows; Friday, August 29th, 11AM class will be held There will not be any classes on Friday August 29th in the evening, NO class at 5:30PM and 6:30PM. There will be NO Bootcamp or CrossFit Class on Saturday, August 30 th at [...]MORE INFO
Hi CFG athletes and friends!!! A few updates to the schedule and memberships at CrossFit Garner!! As of this Monday, July 21st, 2014, The Daytime CrossFit schedule will run classes on Monday, Wednesday, Friday and Saturday at 11AM. Tuesday and Thursday AM classes will be at 6:30AM. The evening CrossFit classes will run Monday – [...]MORE INFO
Hi CFG Athletes and Friends!!! Please welcome our newest addition to the CrossFit Garner, Coach Jacob Lease!! Coach Jacob has been a CrossFit Coach for over two years and has coached overseas while serving in the Military and in Virginia. Jacob will be coaching on Tuesday and Thursday evenings at 6:30pm, where will integrate our [...]MORE INFO
Fantastic day of fitness at CrossFit Garner!!!
Awesome daytime class with Coach Jenna!!! Great work from Heidi, Maridith and welcome to Shawna!!!
Hi CFG athletes and friends!!!
Quick class announcement for next week.
There will NOT be a Yoga class this coming Monday, Sept 29th at 9:30AM…
Hi CFG athletes and friends!!!
Based on feedback from many of our athletes, we are going to make adjustments to the times of our evening classes..
Hi CFG Athletes and Friends!!
We are running a Groupon deal for the next 30 days for CrossFit Garner!! 1 month or 2 month membership options.