Unlimited Membership - includes all classes in the Metcon membership as well as unlimited CF classes
$100 per month $15 daily drop-in/$50 per week
Metcon Membership - includes Beginner's CF/Weightlifting, Boot Camp, and Active Recovery/ROM WOD
$75 per month/$10 daily drop-in (first class is free!)

Click here for a PDF of the class schedule and here to schedule a drop-in.

Beginner's CrossFit with Myzone Heart Rate Monitoring (45-60 minutes)

 Coach Ginger making sure one of our Beginner CrossFit members has proper form while deadlifting. 

Coach Ginger making sure one of our Beginner CrossFit members has proper form while deadlifting. 

M, W & F

8:30 am
9:30 am

Beginner’s CrossFit has a slower pace compared to our regular CrossFit classes, allowing the individual to focus on fundamentals and proper form. The Myzone Heart Rate Monitoring belt will teach you which heart rate zone/percentage you should be in to reach your fitness goals. This class is an interval style of both strength training and cardio vascular training. This class can be modified or advanced for anyone’s needs. There are no prerequisites required for this class and drop-ins are welcome!


Beginner's Weightlifting (45-60 minutes)

Tues  & Thurs 5:30-6:30 pm
This class focuses on technique and form with the Olympic Weightlifting movements. It is included for both the CrossFit and Metcon membership level. 
 


CFGB Boot Camp (45-60 minutes)

 Coach Candace observing planks during a CFGB Bootcamp class

Coach Candace observing planks during a CFGB Bootcamp class

M, W & F
4:00 pm

M & W  
6:00 pm

This is a class designed for the beginner and intermediate levels. It leaves out the heavy barbells and highly skilled gymnastic movements, but still delivers a great workout. If you are intimidated by CrossFit movements but like to work hard, this is the class for you. The workouts will incorporate wall balls, box jumps, kettlebells running, rowing, jump rope, and body weight movements including BURPEES! Classic CrossFit formats like AMRAP, EMOM, and rounds for time are used for these classes.

 


CrossFit (60 minutes)


Mon – Friday
5:30 am
7:00 am
8:30 am
12:30 pm
5:00 pm
6:00 pm (except Fridays)

Saturday
8:00 am

 

 Coach Doug making sure Coach Candace has proper form for those heavy squats!

Coach Doug making sure Coach Candace has proper form for those heavy squats!

The CrossFit prescription is performing  functional movements that are constantly varied at high intensity.” CrossFit is a core strength and conditioning program. The CrossFit program is designed to elicit as broad of an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains.

This is our regular day to day class and will be instructed by a certified level 1 CrossFit Trainer.  Warmup/stretching will be done on your own the first 10 min of class. After warm up expect 1 or 2 strength/skill components. Following strength/skill it is time to....... 3,2,1 WOD!


Active Recovery / ROMWOD (45-60 minutes)

Thursdays - 5:30 am, 7:00 am, 8:30 am, 12:30 pm, 5:00 pm, 6:00 pm
Thursdays are an active recovery day. Class consists of some short cardiovascular work following by range of motion/mobility work.


Youth CrossFit

CFGB’s Youth Program is for Middle and High School age groups. This is a general core strength and conditioning program designed to benefit any individual and is based on the principle of mechanics, consistency, and intensity. There will be an emphasis on proper form and technique when weight lifting. Want to know more about CrossFit? Click here for more information on what CrossFit is. 

 Coach JV showing the GBHS Cheerleaders proper form for deadlifts.

Coach JV showing the GBHS Cheerleaders proper form for deadlifts.