thursday, january 1
For time:
26 push press (115/75)
26 CTB pull-ups
26 snatches
26 burpees over the bar
26 back squats
26 TTB
26 box jumps
26 deadlifts
26 push ups
26 front rack lunges
26 thrusters
26 power cleans
365 DU cash out
Why Short Intense Interval Training Matters (for everyone but especially for women)
If you want a workout that delivers maximum return without grinding your body down, interval training deserves serious attention. Short-burst formats like Litvinov sprints (heavy strength work paired with all out sprinting) create adaptations that long, steady workouts don’t provide.
At a physiological level, intense intervals recruit the fast-twitch muscle fibers responsible for power, speed, and resilience. These fibers are also the first to decline with age, so training them isn’t just about aesthetics, it’s about maintaining athleticism, reaction time, and injury resistance as the years pass. Intervals also drive improvements in mitochondrial efficiency, meaning your body becomes better at producing energy and switching between fuel sources. You get stronger metabolic health without spending hours exercising.
Cardiovascularly, intervals push heart rate high enough to improve oxygen utilization and stroke volume, but because they’re short, they avoid the chronic stress load that can come from long endurance sessions. This has very meaningful effects on insulin sensitivity and glucose control, supporting overall metabolic health.
The effects are especially crucial for female physiology. Women tend to be more sensitive to prolonged elevations in stress hormones. Long, moderate-intensity cardio push the body toward fatigue, hormonal disruption, and stalled progress. Short, intense efforts, followed by rest periods deliver a powerful and effective stimulus without keeping cortisol elevated for hours.
Women also naturally rely more on fat as a fuel source during exercise and often recover well from high-intensity work when properly fueled. Interval training works with that biology, not against it. As women age, preserving muscle, power, and bone density becomes increasingly important. Power based intervals provide the mechanical loading and nervous system stimulation that protect both muscle and bone far better than steady state cardio alone.
Litvinov style intervals stand out because they combine strength and speed in one session. You’re not just getting your heart rate up; you’re training your body to be strong, fast, and metabolically flexible. It’s efficient, purposeful, and sustainable.
The takeaway is this: interval training isn’t about doing more. It’s about applying intensity strategically, respecting recovery, and choosing effective training that supports long-term health, performance, and resilience.
wednesday, december 31
A.
find a 2RM deadlift
B.
3 sets:
In 60s, complete:
12 deadlifts (225/155) + 4 burpees over the bar + max cal echo bike
rest 2 mins
In 60s, complete:
25 Russian KBS (70/53) + max cal row
rest 2 mins
tuesday, december 30
A.
4 sets (superset):
barbell seated press 8-7-6-5
single arm DB row (2112) 8-12/arm
B.
15 min amrap:
5 CTB pull-ups (Rx+ 2-3 bar or ring MUs)
10 push ups
200m run
5 CTB pull-ups (Rx+ 2-3 bar or ring MUs)
10 push press (115/75, Rx+ 135/95 or 8 HSPUs)
monday, december 29
A.
1RM back squat
B.
4 sets:
2 min amrap:
15 WBS
12 TTB
max reps squat cleans in time remaining (155/105, not to exceed 70% of 1RM)
score = total reps squat cleans
rest 2 mins between sets
friday, december 26
A.
18 mins to build to a 1RM C&J for the day
B.
3 sets:
In 60s, complete:
5 C&J (135/95) + max shuttle runs
rest 2 mins
In 60s, complete:
5 C&J (135/95) + max cal echo bike
rest 2 mins
wednesday, december 24
CrossFit
for time:
400-600-1000-1200m run [Rx+ 600-800-1200-1600m]
20-15-10-5 bench press*
20-15-10-5 strict pull-ups
*
20 reps @ (105-155)/(65-95)
15 reps @ (135-185)/(75-115)
10 reps @ (145-205)/(95-135)
5 reps @ (155-225)/(105-155)
HYROX
for time:
400-600-1000-1200m run [Rx+ 600-800-1200-1600m]
40-30-20-10 DB lunge steps
20-15-10-5 cal row
20-15-10-5 wall balls
tuesday, december 23
A.
6 sets:
2 deadlifts
B.
4 rounds for time:
75 DUs
15 TTB
20 DB deadlifts (50/35)
25/18 cal row
it turns out that Strength Training Is A Super Effective Anti-Aging Tool
When people think about “anti-aging,” they usually think skincare, supplements, or cosmetic procedures. But it turns out that one of the most powerful, evidence backed anti-aging interventions comes from resistance and strength training, just like what we do in our CrossFit classes.
Not all lifting is equal
At CFGG, we love tempo, pauses, and slow eccentrics when we lift for the purpose of sound movement and strength development. However, this method of strength training also creates a stimulus in your body that supports longevity, skin integrity, and tissue resilience. In other words: we’re not just training muscles, we’re training your cells.
The Hormone effect: Why Slow, Heavy Work Matters
Strength training, particularly high-tension, slow eccentric loading (think tempo), triggers a powerful hormonal response:
Growth Hormone (GH)
IGF-1 (Insulin-like Growth Factor)
Testosterone (in all genders)
Myokines released from working muscle tissue
These hormones help you get stronger and they are also critical signals for repair, regeneration, and structural integrity throughout the entire body.
Fibroblasts: The Hidden Players in Aging
Fibroblasts are the cells responsible for producing collagen, elastin, and extracellular matrix (the scaffolding that gives skin, fascia, and connective tissue its firmness and resilience).
As we age, fibroblast activity naturally declines. That’s one reason we see thinning skin, loss of elasticity, slower healing throughout the whole body and joint and tendon fragility. Fibroblasts respond to mechanical tension and hormonal signaling. Slow, controlled resistance training provides both and improves longevity of tendons and ligaments, fascia, and skin support structures. The hormonal environment created by this training style stimulates fibroblasts to produce new collagen, improving tissue quality from the inside out.
This is why people who strength train well don’t just seem more resilient and look stronger they often look younger too!
CrossFit Is Uniquely Effective
Strength training, especially the slow, controlled, intentional lifting that you see in our workouts at CFGG, has so many benefits other than just building strength and muscle. It signals your body to repair, reinforce, and regenerate itself. That’s not just fitness, that’s anti-aging from the inside out!
monday, december 22
A.
6 sets:
1 tempo pause back squat (3211)
B.
for time:
21-15-9 thrusters (95/65)
18-15-12 box jump overs (24/20)
9-6-3 front squats (185/125)
Why Short, Intense CrossFit Workouts Are Powerful Dopamine Recalibrators that help reset your brain
Modern life delivers constant, effortless dopamine via scrolling, snacking, notifications, stimulation on demand. The result for many people is the opposite of happiness: restlessness, low motivation, anxiety, and compulsive habits. Short, intense CrossFit workouts are a great way to correct this.
Acute Discomfort, Real Reset
A hard CrossFit wod creates voluntary, short-term discomfort (heavy breathing, muscle fatigue, mental grit). In the moment, your body releases endorphins, which blunt pain and create that post-workout “high.” On a deeper level, that same discomfort also triggers a dopamine rebound, improving baseline mood, focus, and motivation for hours (and cumulatively, days). Instead of chasing stimulation, the nervous system resets.
Less Compulsion, More Calm
Sustained physical effort reduces the urge for quick dopamine hits afterward (mindless scrolling, snacking, impulsive behaviors). The brain has already done something difficult and meaningful. It doesn’t need instant relief.
The Value of Grueling Work
Not every CrossFit workout is fun, most of them are uncomfortable, repetitive, tedious, and simply hard. That’s what makes them effective but it’s also part of the neurochemical benefit. Choosing effort over ease restores the effort/reward relationship that modern life has eroded.
Endorphins & Dopamine
CrossFit triggers both:
Endorphins for immediate pain relief and post-workout euphoria
Dopamine recalibration for longer lasting emotional balance and reduced craving
One feels good right away, the other changes how you feel afterward. CrossFit isn’t just about improving physical fitness, it’s a perfect nervous system reset in a world that’s made things too easy.
Friday, december 19
A.
6 sets:
2 segmented snatch deadlifts* + 1 snatch
B.
for time:
20 power snatches (95/65)
300/250m row
30 OHS
300/250m row
30 overhead lunges
300/250m row
20 power snatches
thursday, december 18
A.
5 sets:
1 strict press + 4 push press
B.
2 sets, one set every 8 mins, each set for time:
400m run
15 push press (95/65, Rx+ 115/75)
9 bar muscle-ups or 3 rope climbs or 15 CTB pull-ups
15 push press (95/65)
400m run
wednesday, december 17
A.
deadlift
3 sets of 3 reps
3 sets of 2 reps
B.
5 sets:
90s on/90s off:
10 burpees over the DB
16 alternating DB snatches (50/35, Rx+ 65/45)
max cal echo bike (or ski)
score = total cals
ready to start preparing for your next hyrox race? we’ve got some tips!
HYROX sits at a unique intersection of endurance, strength, and mental grit. It’s not just a race, and it’s not just a workout, it’s sustained output under fatigue. That’s exactly why our CrossFit classes are such a strong foundation for HYROX preparation. Here’s why the combination works so well.
1. Strength endurance matters
HYROX isn’t about hitting one-rep maxes. It’s about repeated submaximal efforts under fatigue — sled pushes, sled pulls, wall balls, lunges, carries — all performed after running.
CrossFit’s emphasis on:
moderate loads
high reps
cyclical movement
time-based work
builds strength endurance, which is arguably the most important physical quality in HYROX. You’re training your body to keep producing force even when your heart rate is elevated and your legs are fatigued.
2. You get comfortable working while uncomfortable
One of the biggest limiters in HYROX is lactic acid accumulation, especially in the legs.
CrossFit regularly exposes athletes to:
quad-dominant movements (thrusters, wall balls, lunges)
posterior-chain fatigue (deadlifts, sleds)
high heart rates paired with loaded movement
This teaches you how to:
manage discomfort
keep moving when your legs feel heavy
stay mentally engaged when your body wants to stop
That skill transfers directly to late-race HYROX performance.
3. Running after leg fatigue is a trained skill
HYROX running isn’t fresh running. It’s running when your legs are already flooded after sleds, lunges, and carries.
CrossFit prepares you for this specific challenge by constantly forcing transitions:
lift → run
squat → assault bike
carry → burpee
push → pull
The goal isn’t to become a pure runner, it’s to become a runner who can hold form under fatigue.
4. Functional strength makes stations more efficient
HYROX rewards efficiency.
Athletes with solid CrossFit backgrounds often move through stations faster because:
sleds feel lighter relative to strength capacity
carries are less grip-limited
wall balls break down less technically
lunges remain controlled instead of sloppy
That efficiency preserves energy for the run which is where many races are won or lost.
5. Mental resilience is well trained in CrossFit
HYROX is as much psychological as it is physical.
CrossFit trains:
pacing judgment
discomfort tolerance
mid-workout problem solving
staying present under stress
You learn when to push, when to settle, and how to keep moving when your internal dialogue gets loud. That’s invaluable on race day.
If HYROX is your goal:
Keep doing CrossFit 4–5x/week
Add 2–3 runs/week
Practice running after leg fatigue
Focus on movement efficiency, not ego loads
CrossFit gives you the engine, the chassis, and the mindset. Running fine-tunes the wheels. Together, they’re one of the most effective ways to prepare for the demands of HYROX, not just to finish, but to perform well when it hurts most. Drop-in to one of our classes today!
tuesday, december 16
A.
6 sets:
2 back squats (no tempo or pause)
B.
12 min amrap:
12 front rack lunge steps (135/95)
12 TTB
36 DUs
monday, december 15
A.
8 sets:
clean + split jerk (70-75%)
B.
for time:
8-6-4-2 push jerk (155/105, Rx+ 185/125)
16-12-8-4 burpee box jumps
24-18-12-6 CTB pull-ups
cash out: 9 wall walks
friday, december 12
A.
6 sets:
2 segmented snatch deadlifts + 1 hang snatch
B.
10 rounds for time:
3 power snatches (135/95, Rx+ 165/110)
10 WBS (Rx+ 15 WBS)
thursday, december 11
A.
5 sets:
2 strict press + 4 push press
B.
5 rounds for time:
9 CTB pull-ups (Rx+ 5 BMUs)
12 DB bench (50/35, Rx+ 70/45)
18/15 cal row