Well we made it past hump day....on the down hill slide now. Keep up the great work!
Work Hard. Stay Humble.
Strict HSPU/Strict Press
KB Swings at the Gym*
Walk with kB to the grass
KB Over the shoulder in the grass by the well house
walk with kB to front gate
KB Goblet Squats at the front gate
*Pick a weight that will give you a challenge. If you can run with it, it's NOT a challenge
Dennis Funderburg is coming to CrossFit Granbury for Martial Arts Personal Training. Dennis previously was the owner of Cobra 1 Dojo for 7 years in multiple locations with hundreds of students. He has achieved 4th degree black belt in Tae Kwon Do and has also trained in multiple disciplines such as Ninjitsu, Jiujitsu, Muay Thai, American Kickboxing, Karate, and Boxing.
If you are wanting to learn a variety of self defense methods, lose weight, build lean muscle, gain flexibility, and boost your confidence, this is training you don’t want to miss out on. For more information call Dennis at (940) 765-8059.
Dennis is currently taking clients from ages 15 and up. Group training available. Click here for pricing.
6-6-6-6 (You shouldn't want to do rep 7 or 8)
Met Con WOD:
30 MB Cleans (*OR 15 Barbell Squat Cleans with Mod-Heavy weight)
30 MB Cleans*
30 Pull Ups
30 MB Cleans*
30 Push Ups (Strict push ups, no inch worm! Do it from the rig with a barbell if you need to to keep your hips from dipping! NO KIPPING PUSH UPS!)
30 MB Cleans*
Have you signed your kids up for CrossFit Kids Camp next week. That’s right, NEXT WEEK IS CROSSFIT KIDS CAMP!!!!! We will be having so much fun, jumping, spinning, flipping, lifting and playing all kinds of games. We love fitness and we want to pass that passion along to the younger generation. Bring your kids next week June 25th-29th Monday-Friday at 10 am and let them have some fun. Click the link below to sign up.!)
EMOM - 6 Rounds
3 Back Squats (Mod to Heavy)
E3MO3M - 5 Rounds
7 Bike Cals
7 Lateral Burpee Bar Overs
Cash Out - Practice Handstand walking (Tip from Kate and Blake and it really works! Try to grab the ground with your fingers!)
Please take note of the new signs in the driveway! The Farkle competition got pretty serious on Saturday night! If you missed it, don't worry, we'll do it again! Hope everyone had a great weekend and that you're ready to put in the work now! It's Monday... NEVER miss a Monday!
Annie was a Ninja
Sit Ups/Pistols* (60 Sit Ups/ 50 Pistols/ 40 Sit Ups/ 30 Pistols/ 20 Sit Ups/ 10 Pistols)
*Single Leg step up/lowers in place of pistols if you need to scale.
We have a few extra Murph shirts! We will NOT be doing another order of Murph shirts until next year, so if you want one, you better get it quick! Sizes are limited!
Did you get your CFG sunglasses yet? Everyone has a pair... for $5 you could have a pair too :)
THIS SATURDAY 6/16 - The Shelby's are hosting a game night at 6pm. Farkle will be the main event but if you have other fun games, bring them! Never played Farkle before? It's easier than learning how to do a proper power clean, so you'll be fine! :) Bring an appetizer OR dessert and RSVP to Jen (781.799.6903) Kids are welcome!
6/23 - FAITH RXD event at StrongWill CrossFit in Cleburne at 10am. Click here for details!
6/30: McLean for Loller - We will be doing the official McLean WOD to celebrate the life of Sgt. Lance McLean and Richard "Andy" Loller. Click here for details! Warm up will start at 7am and the first heat will be kicked off at 7:30am.
7/4 - ONLY ONE CLASS at 8am.
This will give you time to get to the Granbury Old Fashioned Parade around the square at 10am!
7/7 - Some Like it Hot 5k! We have a team from CFG going! Click here to sign up and get a discount on registration if you sign up under CrossFit Granbury!
7/14 - FAITH RXD event at StrongWill CrossFit in Cleburne at 10am! Click here for details!
6/25 - 6/29 - CrossFit KIDS week at CFG! It's not too late to enroll your kiddo into a super fun week of CrossFit! Contact Shawndi for details!
8/11 - He said/She said competition at CFG - click here for details! More details to come SOON!
9/11 - Climb for a Calling. Click here to sign up and join our CrossFit Granbury team! Click here for our FB event details!
Teams of 3
Buddy A: Run 400m
Buddy B: Row 400m
Buddy C: Rest
A: 10 Wallballs
B: 10 KBS
C: 10 Box Jumps
A: 10 Sit Ups
B: 10 Wallballs
C: 10 KBS
A: 10 Box Jumps
B: 10 Sit ups
C: 10 Wallballs
A: 10 KBS
B: 10 Box Jumps
C: 10 Sit ups
There are 4 moves and 3 people on each team, so every round you'll end up doing a different move until you have completed all 4 exercises 3 times each. There is only one buddy moving at a time.
It will make more sense when you actually start doing it!
Who’s ready to lift some weight? Be smart and get to work!!!! Enough said about Heavy Grace today.
Goal is to become more efficient in them or see how many you can get in a row!
30 Clean and Jerk (185/135)
Every 3 minutes, run 100m.
On June 30th, starting at 7am, we will be doing the official McLean WOD to celebrate the life of Sgt. Lance McLean who was killed in the line of duty in 2013. He served with the Hood Country Sheriff's department and on the SWAT Team.
This past weekend, Richard "Andy" Loller, a Weatherford fire fighter who served for 13 years, passed away while fighting a wild fire in the Davis Mountains. We want to show support to his family by having a fundraiser while we do the McLean WOD. We are asking that you make a donation of ANY amount to help support the Loller family.
Mark your calendar and say a prayer for both of these families. Law enforcement officers and fire fighters all work together to help keep us safe. Let's come together to give back in the best way we know how!
Warm up will start at 7am and the first heat will be kicked off at 7:30am.
1RM DL (Starting a 6 week DL program) We will also show you rack DL for anyone who isn't comfortable with doing 1RM DL.
Half the class, grab a plate and throw it on the sled.
15 minute AMRAP
While half the class is dragging the sled to the well house, the other half is doing an AMRAP of:
7 Goblet Squats
7 Pull Ups (If you don't have strict pull ups yet, let's focus on as strict as possible under the rings instead of kipping)
28 KB Russian Twists
Switch, now the other half drag the sled and the rest do the AMRAP. Repeat for 15 minutes!
The Motivation of a Competitor’s Discipline
by Chip Pugh on June 11, 2018 inFaith WorkoutAthleteWord: “The competitor’s greatest joy does not come from scoring points, but from being on the winning team”
Competitors train with discipline. In order to experience success they execute a plan that involves daily disciplines leading them toward their goals. But, what about the days when we lose motivation? Where does it come from? What keeps a competitor moving toward the goal?
Jesus reminds His followers that lasting motivation does not come from counting the fruits of our discipline but from remembering the roots of our discipline.
What does this story teach us about the motivation of discipline?
Though this is true God designed effort to be the avenue He uses to bless us with success. This is why He calls the results of our discipline “fruit.” Progress motivates the competitor’s discipline, so they stay committed to hard work.
Be disciplined. Be disciplined to win. But let your discipline be rooted in the identity Christ has given you through His grace.
We hope you are enjoying your summer. The days are hot so please hydrate.
Hug your family and friends a little tighter tonight as we continue to pray for the fire fighter families. Please join us in lifting these families up in their times of need. We have many members who have been affected by the events that have taken place this weekend and we want to make sure we are doing our part to love on them. Continued prayers....
Work Hard. Stay Humble.
10 Power Snatch (135/95)
10 Power Snatch (95/75)
After Party Abs:
Blame Shawndi :)
Kate and Blake had an awesome weekend learning so much about CF gymnastics and how to utilize all of it into your training as well as daily life.
Kate says this about what they learned:
Blake and I were taken back to the fundamentals of basic body movement, really learning the reasons and understanding the Why’s! The very first thing our instructor made everyone in the room do was crawl! Like seriously.... baby crawl! We all sucked at it!
A few key points that really stuck out to us were
-Quality over Quantity is key, if you’re not proficient in the base movement, don’t do the advanced!
-Not operating above your ability
-How good is your push up, really? It’s the foundation of so many of your movements
- SLOW DOWN!
You have to progress properly just like a baby.... you have to learn to crawl before you can stand, stand before you can walk then walk before you can run!
Remember to train every day and stay humble!
We are looking forward to sharing all the knowledge we learned!
1RM Box Jump (This is for those who are comfortable with this movement. If you are not comfortable with this movement, you will NOT be forced to do it. We'll have other options!)
Once you are out, you'll do an EMOM of 6 back lunges off of a weight until everyone is done with the 1RM box jumps.
20 minute EMOM
1 Squat Clean (Seasoned athletes do 1 rep every round and add weight until you can't add weight again, newbies do 3-5 reps every minute with less weight to get used to the movement!)
We had the barbells out a LOT this week. Time to tame it down a little bit with a good, long, aerobic WOD! This WOD can be modified anyway we need to. You could do 1/3 of it or 1/2 of it. It can also be partitioned anyway you want. Ex. 3 Rounds of 1000m Row, 100 DU's, 1 mile run.
Max Height Box Jump (Open skill for anyone who has no interest in finding their max box jump!)
3 mile run (5 loops around the trail OR 12 times to the road and back)