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10 spots only. February 9th. Secure your spot now!
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Meet the Girls Benchmark CrossFit Workouts
Serving Garner, Raleigh, Clayton, Fuquay-Varina, Angier, Benson, Smithfield, and Four Oaks!
Main – CrossFit CFG Warm up 26 (No Measure) 200 Jump Rope, 25 Jumping Jacks, 15 reps each x Pull-ups, Air Squats, Push-ups, Supermans, 30 – 60 sec – Bottom of Squat standing or Wall (Birth Stretch) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at [...]MORE INFO
Main – CrossFit CFG Warm up 4 (No Measure) Warm Up- 2 rounds of; 20 Jumping Jacks 20 Stiff Leg Deadlifts w Bar 20 Db Rows 20 K2E Mobility/Static Stretch – 20 Band Good Mornings, 20 Band Pull Aparts, 20 PVC Shoulder Dislocates 30 – 60 Sec – Sampson Stretch (E/S), Pigeon stretch on floor [...]MORE INFO
Main – CrossFit Junkyard Dog Warm up (No Measure) The “Junkyard Dog” warm-up by Mike Burgener: Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm then hops over partner 1’s right arm, legs and then left arm. [...]MORE INFO
Main – CrossFit Coach’s Choice (No Measure) CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Metcon (Time) CrossFit Games Open 15.5 Scaled For Time: [...]MORE INFO
Hi CFG athletes and friends!!! Just a friendly reminder that beginning on MONDAY, OCTOBER 13th, 2014, the new evening schedule will be in effect; Monday and Thursday PM Boot Camps will be from 6PM – 7PM. Monday through Thursday CrossFit Classes will be from 7PM – 8PM. Thursday PM Yoga Class will be [...]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
Day 1 – Core Challenge done!
Hi CFG athletes and friends!!!
Doreen found a great challenge for the month of April!!! It’s a five week, five day per week challenge so you..
Day 31 and last day of the 💚 SSU challenge – 3 laps in the pool, 17 Step-ups, 15 Supermans.
Congrats and Great work to everyone that participated..
Day 30 of the 💚 SSU challenge – 3 Star Jumps, 17 Double Unders, 15 Walking Lunges.
Hi CFG athletes and friends!!!
Very sorry for the late notice but we will be canceling both of the CF classes, 6pm and 7pm, tonight due to illness.