Happy Halloween !!!!

30th October 2014 by Mike

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CrossFit Endurance Recovery WOD



5 – 5 – 5 – 5 – 5

Eye of newt, and toe of frog,
Wool of bat, and tongue of dog,
Adder’s fork, and blind-worm’s sting,
Lizard’s leg, and owlet’s wing,
For a charm of powerful trouble,
Like a hell-broth boil and bubble.
William Shakespeare
Witches in Macbeth.

29th October 2014 by Mike

Who is dressing up on Friday, Halloween……..

Coach Donna is coaching in the morning and we know she will be dressed……let’s see some spirit CFGB!!


Complete as many rounds as possible in 20 minutes of:

135-lb. bench press, 21 reps

21 L pull-ups

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.

 Vince Lombardi

Wednesday, October 29, 2014

28th October 2014 by Mike


Happy, Happy Birthday to one cool Dad, Joe Burke! Have a great day!!!!

Don’t forget out Yoga starts this Sunday at 10:30! We are so excited to have Cathy teaching our Yoga and adding this into our programming.


Cathy Gamberoni is a health and fitness professional with over twenty years of experience as an Occupational Therapist, Licensed Muscular Therapist, Certified Spinning Instructor and 200-Hour Certified Yoga Teacher.

Cathy understands the commitment and dedication that CrossFit Athletes bring to their training and is thrilled to offer her diverse background to provide a yoga experience custom tailored to the needs of CrossFitters.

Her dynamic Vinyasa Flow melds breathwork, alignment, and movement to promote flexibility, body awareness and relaxation on and off the mat. You will walk away feeling energized, refreshed and ready to hit your next WOD!


Complete as many reps as possible in 10 minutes of:

75-lb. snatches, 10 reps
95-lb. snatches, 10 reps
115-lb. snatches, 10 reps
135-lb. snatches, 10 reps
155-lb. snatches, max reps

 ”When we do the best that we can, we never know what miracle is wrought in our life, or in the life of another.”

Helen Keller

Tuesday, October 28, 2014

27th October 2014 by Mike

Mark your calendars!!!! Yoga at CFGB starting this Sunday, 10:30am.  We are very excited to add this to our program.


Complete as many rounds as possible in 10 minutes of:

10 burpee box jumps, 20 inches

135-lb. squat cleans, 10 reps

  Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.

Samuel Beckett

Monday, October 27, 2014

26th October 2014 by Mike


For Time:

100 Double Unders

Front Squats 115/75#, 21 reps

Push Press 115/75#, 21 reps

100 Double Unders

Front Squats 115/75#, 15 reps

Push Press 115/75#, 15 reps

100 Double Unders

Front Squats 115/75#, 9 reps

Push Press 115/75#, 9 reps