Get to know our November Member

Meet our next Member Spotlight! This is Wendy, for those of you who haven't had the pleasure of meeting her in person you're missing out! Read below to see her reasons why she does CrossFit, her fears & triumphs and goals. My personal journey into CrossFit began with a Groupon special in 2015. Before I knew what I was doing, I had clicked on "checkout" and was the proud owner of a shiny new three month membership. Yikes! After money had been spent I figured I now HAD to try it out. But I hadn't been even remotely physically active

Read More

11.03.18

CrossFit Georgetown - CrossFitAirrosti Foam Rolling Clinic FREE @ 8:15 - 9:00AM!! TTT Comp Prep @ 9:00AM Community WOD @ 9:00AMView Public WhiteboardActivationFoam Roll: Lats, Quads, IT Band, Butt, Lower Back Stretches: Hip flexor (band), shoulders (pvc pipe)Warm-upWith your Partner/Team 5 min to get as many meters as possible on rower, switching every 200m 2x 5 pull ups 10 push ups 15 air squatsMetcon (AMRAP - Reps)30min AMRAP30 min AMRAP as a team Switch partners every min x3 1 min: KBS (53/35) 1 min: AB calories 1 min: GBS (53/35) 1 min: Pull ups 1 min: DB Thruster (50/35)

Read More

11.02.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Chest (Lacross Ball & Foam Roller), Shoulders (Lacross ball + wall), Traps (lacross ball), Thoracic Spine (foam rollers +wall) Activation x2 :30 Plate press hold in DB position 10 Banded lat pull downsWarm-up500m Row ---THEN--- 3x 7 Push Ups 7 Wt. Arm circles (2.5/5) 7 Pass Throughs (pvc pipe)Bench Press (4-4-4)80% 1 RM 3x4DB Fly (8-8-8)3x8 DB Fly - keep a steady do-able weight SUPER SET 3x5 Ring Dips (or any dip variation)Metcon (AMRAP - Reps)3:00min on/ 2:00min off X23:00/2:00 As Many REPS as possible in the 3:00min of work 9 Wall Balls

Read More

Welcome to our very first Member Spotlight

Welcome to our very first Member Spotlight – Member of the Month! For those of you that don’t wake up early, this is Micah, he attends the 6am class and brings a great attitude every day! He is one of the many reasons this community is so great; always encouraging others, trying and building new movements, and participates in gym events with his adorable family in tow. His next greatest adventure…a team competition in November with three other CFG members (Heather, Ali, & Daniel). See his story below of how he got started in CrossFit! My CrossFit journey started in

Read More

Community WOD 10.06.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shoulders, Quads, Pecs, BackWarm-up2x As a Team: Row 200m every meter over or under 200 = that many burpeesMetcon (No Measure)3 Rounds Switching movements when there are 5 seconds before the next round:1:00 Med Ball Partner Ab Toss (20/14) 1:00 Farmers Carry - Partner in a wall sit (70/53) 1:00 Walking OH (DB or KB) Carry - partner is hanging from PU bar (53/35) 1:00 DB Floor Press - Partner is holding DB upright position (50/35)

Read More