CrossFit Grand Rapids LLC

08/05/2026

Event 3 & 4 - Heat Wave

2 Scores: Rounds & Reps | Total Calorie Accumulation

12:00 Minute AMRAP

- Athlete A starts on rower and stays on rower until partner completes 1 round of:

5 Burpee Block Jump Overs (RX 42 in | Scaled 301/2 in)
6 Alt DB Sn**ch (RX 50/35 | Scaled 35/25)
15 RX Pull-Ups | 15 Scaled Ring Rows
6 Alt DB Sn**ch (RX 50/35 | Scaled 35/25)
5 Burpee Block Jump Overs (RX 42 in | Scaled 301/2 in)

When athlete B finishes 1 round, tap partner and switch positions!

07/30/2026

Workout #2 - The Solstice Total
Combined Team Total

5 Minutes to Establish:
- 3RM Front Squat

5 Minutes to Establish:
- 2RM Shoulder to Overhead

5 Minutes to Establish:
- 1RM Deadlift

07/28/2026

Carry the Sun - 22 Minute Timecap

Buy-In:
400M Canister Run (50/35 | 35/25)

*At park

Round 1:
Athlete A - 50M OH Canister Lunges
Athlete B - 50M Shuttle
Athlete A - 50M Shuttle

Round 2:
Athlete B - 40 Canister G2OH
Athlete A - 50M Shuttle
Athlete B - 50M Shuttle

Round 3:
Athlete A - 30 Canister Thrusters
Athlete B - 50M Shuttle
Athlete A - 50M Shuttle

Round 4:
Athlete B - 50M Canister Front Rack Lunge
Athlete A - 100M Sprint
Athlete B - 100M Sprint

Cash-Out:
400M Canister Run (50/35 | 35/25)

07/26/2026

CFGR Lake Day was a lot of fun! Next year we’ll have to find a bigger dune 😝

06/24/2026

Saturday, August 22nd, CrossFit Grand Rapids will be hosting the 3rd Annual Summer Solstice Games! This competition will be teams of 2 (M/F) partners and there is an RX and Scaled division. Registration link will be live soon but make sure you get this on your calendar 💪🏻😎

06/24/2026

CFGR is a fitness community that focuses on supporting each other and a healthy lifestyle while having fun together. Come join the magic: crossfitgrandrapids.com

06/18/2026

06/02/2026

Murph 2026 was a special day for our community putting in a tough workout while honoring and remembering the brave soldiers that have made the ultimate sacrifice for our freedom. Thank you to all who defend and protect our country.

01/28/2026

Meet the Coach!
Coach Curt

What he coaches: Curt coaches the 5:30am classes a couple times a week!
Favorite Lift: Squat Sn**ch
What he loves most about coaching: watching an athlete have a movement “click” and getting to celebrate that with them!
Fun fact: A fun fact about Curt is that he has spent 14 years living on a college campus, only 3 of them as a student.

Curt has been doing CrossFit for 10 years…he’s a huge part of our community here at CFGR and a big part of why our events run as smoothly as they do! We appreciate you, Curt!

01/20/2026

Meet the Coach! Coach Jana

What she Coaches: 11:30am CrossFit
Favorite Lift: Back Squat
What she loves most about coaching: Helping others achieve and learn new movements or exercises.
Fun Fact: Jana was born in Japan!

Say hello to Jana next time you see her in the gym! Also give her a big thanks to her and her family for keeping our gym so clean!! Thank you, Jana!!