Prior to joining our CrossFit classes, everyone must participate in Foundations, a 3 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

Click here for more info.

What is CrossFit?

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.

CFGC Comp Team
Monday
Jan192015

Winter Cleaning Nutrition Challenge

We will be kicking off our next Nutrition Challenge on Monday, January 26th.  The challenge will consist of 5 eeks of clean living, clean eating, NO BREAD and NO BOOZE - sounds like a blast! 

We will run the challenge pretty much exactly the same way we have run them in the past - and we expect the same fantastic results. 

We will be kicking off the Challenge with a 1-hour seminar on Saturday, January 24th at 11am.  During this seminar, we will outline the reason behind our nutrition recommendations, the details of the Challenge and answer any questions that you have.

You do NOT need to attend the seminar in order to participate in the Challenge, however it is strongly encouraged to ensure we are all on the same page right from the start.

All of you that have signed up will receive an email containing an outline of the rules, a list of acceptable and unacceptable foods, further reading and resources, and scoresheets. 

Sign up sheets are available at the front desk this week - get your name on there ASAP!

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This Week at CFGC

Tuesday 8pm - Gymnasty (Ring Progressions)

Wednesday 7pm - Endurance

Saturday 11am - Nutrition Seminar

Weekend - Regular Class Schedule

Monday
Jan122015

This Week at CFGC

Tuesday - 8pm

Gymnasty - Ring Progressions & Rope Climbs

Wednesday - 7pm

Endurance - Rowing

Weekend

This weekend we will be hosting a CrossFit Level 2 Seminar.  

We will be operating on the following schedule both Saturday and Sunday:

6:30am: Group Class
6pm-8pm: Open Gym 

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Winter Cleaning Nutrition Challenge

We will be kicking off our next Nutrition Challenge on Monday, January 26th.  The challenge will consist of 6 weeks of clean living, clean eating, NO BREAD and NO BOOZE - sounds like a blast! 

We will run the challenge pretty much exactly the same way we have run them in the past - and we expect the same fantastic results. 

We will be kicking off the Challenge with a 1-hour seminar on Saturday, January 24th at 11am.  During this seminar, we will outline the reason behind our nutrition recommendations, the details of the Challenge and answer any questions that you have.

You do NOT need to attend the seminar in order to participate in the Challenge, however it is strongly encouraged to ensure we are all on the same page right from the start.

All of you that have signed up will receive an email containing an outline of the rules, a list of acceptable and unacceptable foods, further reading and resources, and scoresheets. 

Sign up sheets will be available at the front desk this week - get your name on there ASAP!

Thursday
Jan082015

Weekend Schedule

Saturday

7am, 8am, 9am, 10am: Group Class

10am: CF Kids 5-9 yr olds
10:45am: CF Kids 10-12 yr olds

11am: Free Trial Class

12pm-2pm: Open Gym

Sunday

8am, 9am, 10am: Group Class

10am: CF Kids 5-9 yr olds
10:45am: CF Kids 10-12 yr olds

11:30am: Olympic Lifting

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CRUX Physical Therapy Update

CRUX PT has a new therapist! His name is Coach Jerry.  In addition to being a physical therapist, Jerry is also a CrossFit Level 1 trainer. 

Jerry will be at CrossFit Garden City this FridaySaturday and Monday offering FREE INJURY SCREENS.

If you need any advice on ways to avoid injury or reduce discomfort during WODs, make sure to schedule the free screen online at www.cruxpt.com or swing by during our hours.

Monday
Jan052015

This Week at CFGC

Tuesday 8pm - Gymnasty

This month is Ring Progressions & Rope Climb practice

Wednesday 7pm - CF Endurance

Heavy breathing on the rower

Weekend

Regular Schedule

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There are many exciting things coming down the pike here at CFGC, including:

  • Winter Nutrition Challenge (dates announced later this week)
  • New and improved website 
  • Muscle Up Clinic (tentatively schedule for early February)
  • CrossFit Open (yup, it's right around the corner)
  • CrossFit Olympic Weightlifting seminar (scheduled for May 9-10; register at CrossFit.com) 

Please check back in for updates. 

Sunday
Dec282014

New Year's Schedule

Monday & Tuesday 

Regular Schedule

Wednesday - New Year's Eve

Group Classes: 5am, 6am, 7am, 8am, 9am, 10am, 12:30pm

All evening classes canceled

Thursday - Happy New Year!

Open Gym: 10am-2pm

All classes canceled

Friday

Regular Schedule