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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 2 (No Measure) Warm Up- 1 lap (300M), 30 reps each Heel Kicks, High Knees 10 reps each – (5 reps each side); Neck Rotation, Arm Circles, Trunk Twists, Forward Leg Swings, Lateral Leg Swing, Toe Touch/Reach 10 x Dips, OVH Squats w PVC, and Flutter Kicks Push Press [...]MORE INFO
Main – CrossFit CFG Warm up 7 (No Measure) Warm up/Mobility – 50 reps each x Lateral Jumps, Jog in Place, Trunk Twists, Heel Kicks, Mountain Climbers – all 1 count then 10 reps each (5 each side) of Lunges, Good Mornings, Toe Touch/Reach, Hip Rotations, Arm Circles Front, Neck Rotation – Side/Side, Neck Flexion [...]MORE INFO
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 5 (No Measure) Warm up/Mobility – 40 Mtn climbers (1ct), 10 Burpees 10 reps (5 reps each side); Neck Half Circles, Huggers, Trunk Twists, Hip Rotations, Knee Rotations 15 reps x PVC OHS, Push-ups, Supermans, Dips (Bench or Bar) Deadlift (20 min to establish 3 RM max) Front Squat [...]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
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..
Hi CFG Athletes and Friends!!!
CrossFit Garner will be back to our usual class schedule tomorrow, Tuesday September 2nd!!
We have Bootcamp..