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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 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) Push Jerk (4,4,3,3,2,2@50,60,65,70,75,80% [...]MORE INFO
Main – CrossFit CFG Warm up 22 (No Measure) 100 reps each – Jumping Jacks , Jog in Place 10 reps each x Pull-ups, Air Squats, Supermans, Shoulder Dislocates BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops Metcon (No [...]MORE INFO
Main – CrossFit CFG Warm up 4 (No Measure) Warm up/Mobility – Jog 1 lap, 30 Double Unders or 120 singles 10 reps (5 reps each side); Neck Rotation, Arm Circles, Good Mornings, Forward Leg Swings, Lateral Leg Swing 15 reps x PVC dislocates, Pull-ups, Squats, Sit-ups Squat Clean (4,4,3,3,2,2@50,60,65,70,75,80%) Metcon (AMRAP – Rounds and [...]MORE INFO
Main – CrossFit CFG Warm up 18 (No Measure) Warm up – 1 lap then 2 rds x 10 reps each of; Lunges, Push-Ups, Hollow Rocks, Squats, Shoulder Dislocates w PVC Mobility; Band work on Hips and Shoulders- 5 min or 30 sec x Sampson Stretch (E/S), Pigeon stretch on floor or box (E/S), Shoulder/Triceps [...]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) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 [...]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
Hi CFG athletes and friends!!
Come join us today for some fun and fitness!!
Bootcamp at 9:30am!
Bootcamp at 6pm!
CrossFit at 7pm!
Yoga at 8pm!
Hi CFG athletes and friends! Quick article that compares the benefits of training 3 times vs 5 times a week. Pretty good insight on the health..
Fantastic Bootcamp class this AM with Nicole!!!
Awesome work from Heidi, Grace, Jessie, Ellen, Jenna, Nicole M and welcome back Shawna!!!!