WOD1004 - Saturday, September 23rd

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Warm-up
Coaches Choice

MetCon
3 Rounds For Max Reps:
60sec. Wallball, 20/14lbs
60sec. Power Cleans, 135/95lbs
60sec. Box Jump-overs, 24/20″
60sec. Push Press, 95/65lbs
60sec. Calorie Bike
60sec. Rest

LITE
3 Rounds For Max Reps:
60sec. Wallball
60sec. Alt. DB Snatches
60sec. Lateral Squats
60sec. DB Push Press
60sec. Calorie Bike
60sec. Rest

OPEN GYM

Warm-up
Couch Stretch, 4min./side
-then-
Alternating EMOM 15 Minutes:
6 Banded Good Mornings
30sec. Nose & Toes HS Hold
15/10 Calorie Row (sprint)

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 90 Seconds for 12 Minutes:
1 Strict Press - AHAP

B. Power Snatch 5×5 @70%
(drop and reset)

MetCon
Dumbbell "Grace"
For Time:
30 DB Clean & Jerks, 50/35lb DB's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 4 Rounds For Time:
1k Row
4min. Rest

B. 5 Rounds:
100m OH Plate Carry, 45/25lbs

WOD1003 - Friday, September 22nd

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Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
20 DB Overhead Walking Lunges (light)
10 High Box Jumps (step down)

Strength
Back Squat 3×3 @92.5%

MetCon
Every 2 Minutes for 16 Minutes:
15/10 Calorie Bike
10 Push-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. CTB Pull-ups 5×12
(rest as needed)

B. DB Bench 4x8 - AHAP

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8-10 Goblet Squats
5-7 Strict Pull-ups
30-45sec. Hollow Hold
45-60sec. Jump Rope Practice

MetCon
Advanced
Every 2 Minutes for 16 Minutes:
15/10 Calorie Row
10 HR Push-ups

Intermediate
Every 2 Minutes for 16 Minutes:
12/8 Calorie Row
7 Push-ups

WOD1002 - Thursday, September 21st

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Warm-up
Coaches Choice

MetCon
3 Rounds For Time:
15 Calorie Row
15 Calorie Bike
12 Calorie Row
12 Calorie Bike
9 Calorie Row
9 Calorie Bike
6 Calorie Row
6 Calorie Bike
3min. Rest

LITE
3 Rounds For Time:
12 Box Jumps
12 Burpees
9 Box Jumps
9 Burpees
6 Box Jumps
6 Burpees
3 Box Jumps
3 Burpees
3min. Rest

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x3 @77.5%

B. Sumo Deadlift 3×3 - Heavy

C. Low Hang Squat Clean 6×2 @70-80%

D. Back Squat 4x8 @60%

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WOD1001 - Wednesday, September 20th

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Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Inchworms w/ Push-up
10 Jumping Squats
10 Single Arm DB Push Press (5 per side)

Strength
Back Squats 4×8 @60%

MetCon
3 Rounds For Time:
75 Double-unders
25 Air Squats
10 Shoulder to Overhead, 165/115lbs

SCALING
-sub x2 single-unders for DU's
-less weight on barbell

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds:
6 Burpee Bar Muscle-ups
(rest as needed between sets)

B. 6 Rounds:
1min. Max DB Overhead Squats, 70/50lbs
1min. Rest
(alternate sides each round)

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
6-8 DB Push Press
10 DB Alt. Reverse Lunges (each leg)
30-45sec. Side Planks (each side)

MetCon
Advanced
3 Rounds For Time:
75 Mountain Climbers
25 Air Squats
10 DB Push Press

Intermediate
5 Rounds For Time:
35 Mountain Climbers
15 Air Squats
5 DB Push Press

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WOD1000 - Tuesday, September 19th

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Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Double KB Lateral Squats (light)
10 Double KB Push Press
100m Run

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 3×3 (heavy)

B. Low Hang Squat Clean 6×2 @70-80%

MetCon
AMRAP 5 Minutes x2:
10 Burpees to 6" target
5 Hang Power Cleans, 135/95lbs
3 Strict CTB Pull-ups
(rest 5min. between AMRAP's)

SCALING
-less weight on barbell
-chin over bar pull-ups/use band as needed

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Weighted Pistols 6×10
(3 sets per side)

B. DB Step-ups 4x12, 24/20"
(DB's in front fack - AHAP)

C. 5 Rounds For Time:
100m Shuttle Sprint
2min. Rest
(shuttle sprint = 0-25, 25-0, 0-50)

CF LITE

Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Lateral Squats
10 DB Push Press
100m Run

Strength
3 Rounds:
6-8 Double DB Front Squat
8-10 Single-arm DB Row (each arm)

MetCon
AMRAP 5 Minutes x2:
10 Burpees
5 Russian KB Swings
3 Strict Pull-ups
(rest 5min. between AMRAP's)

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WOD999 - Monday, September 18th

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Warm-up
Couch Stretch, 4min./side
-then-
Steady Through:
40ft OH Walking Lunge, 45/25lb plate
20 Empty Bar Good Mornings
40 Wallballs

Strength
Back Squat 5×3 @77.5%

MetCon
AMRAP 8 Minutes:
5 Front Squat, 155/110lbs
10 Calorie Row
5 Strict Handstand Push-ups

Scaling
-less weight on barbell
-sub DB strict press for HSPU's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds For Time:
15 Burpee Box Jump-overs, 24/20"
60sec. Rest

B. Ring Dips:
5×3 - strict
-then-
4×5 - kipping
(rest as needed)

C. 3 Rounds:
10 Glute Ham Raises
Right into Max effort hold at parallel
(rest as needed)

CF LITE

Warm-up
Couch Stretch, 4min./side
-then-
Steady Through:
40ft Walking Lunges
20 PVC Good Mornings
40 Wallballs

Strength
4 Rounds:
6-8 KB Romanian Deadlift
6-8 KB Windmills (each arm)
10 Russian Step-ups (each leg)

MetCon
AMRAP 8 Minutes:
5 Double DB Front Squat
5 Calorie Bike
5 DB Strict Press

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WOD998 - Saturday, September 16th

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Warm-up
Coaches Choice

MetCon
In teams of three, only one teammate works at a time
For Time:
1200m Relay Run
120 Double-unders
90 Power Cleans, 115/75lbs
60 DB Box Step-overs, 55/35lb DB's
1200m Relay Run
120 Double-unders
90 Power Cleans
60 DB Box Step-overs
1200m Relay Run

SCALING
-less weight with barbell and/or DB's
-sub x2 single-unders for DU's

LITE
In teams of three, only one teammate works at a time
For Time:
1200m Relay Run
120 KB Swings
90 Jumping Lunges
60 Box Step-overs w/ DB's
1200m Relay Run
120 KB Swings
90 Jumping Lunges
60 Box Step-overs w/ DB's
1200m Relay Run

OPEN GYM

Warm-up
Couch Stretch, 3min./side
-then-
5 Minutes of Handstand Walk Practice
(10ft lengths as fast as possible)

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 3 Minutes for 12 Minutes:
3 Strict Press - AHAP

B. Power Clean 5×5 @70%
(drop and reset)

MetCon
40 Minute Row - Steady Pace
(RX+ HR +/- 5 beats per min from 180-age)

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 6 Rounds For Time:
2k Bike
3min. Rest

B. 5 Rounds:
100m Empty Sled Drag Sprint
(rest as needed btw rnds)

WOD997 - Friday, September 15t

Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)

Strength
Back Squat 3×3@90%

MetCon
Kettlebell “Jackie”
For Time:
1k Row
50 Thrusters, 35/26lbs KB's
30 Pull-ups

Scaling
-less weight on KB's
-band assisted pull-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Toes to Bar 8x6

B. DB Bench 4x8 - AHAP

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)

Strength
4 Sets:
6-8 KB Deadlift
10-15 Push-ups
10-15 Strict Toes to Bar

MetCon
Advanced
For Time:
800m Run
50 DB Thrusters
15 Strict Pull-ups

Intermediate
For Time:
400m Run
30 DB Thrusters
15 Ring Rows

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WOD996 - Thursday, September 14th

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Warm-up
Coaches Choice

MetCon
Alternating EMOM for 21 Minutes:
250/200m Row
15 Burpees to 6” target
.5/.4k Bike
(take a minute off if you fail a rnd)

LITE
Alternating EMOM for 21 Minutes:
200/150m Row
10 Burpees
.4/.3k Bike
(take a minute off if you fail a rnd)

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x5 @75%

B. Sumo Deadlift 5×1 - Heavy

C. Low Hang Squat Snatch 6×2 @70-80%

D. Back Squat 4x8 @60%

WOD995 - Wednesday, September 13th

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Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 Banded Good Mornings
8 Alt. Pistols
12 Push-ups

Strength
Back Squat 4x8 @60%

MetCon
For Time:
1-mile Run
-then-
21-15-9 Reps of
Hang Power Snatch, 75/55lbs
Bar Facing Burpees

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Every 30 Seconds for 8 Minutes: 
1 Rope Climb
*Alternate rounds between legless and regular

B. For Time: 
200m Overhead Walking Lunge with 45/25lb plate

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 PVC Good Mornings
16 Air Squats
12 HR Push-ups

Strength
3 Sets:
8-10 DB Strict Ptrdd
3-5 Strict Pull-ups
60sec. Jump Rope Practice

MetCon
Advanced
For Time:
2k Row
-then-
21-15-9 Reps of
KB Swings
Burpees over KB

Intermediate
For Time:
1k Row
-then-
15-12-9 Reps of
KB Swings
Burpees

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WOD994 - Tuesday, September 12th

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Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral DB Squats
10 Alt. DB Power Snatch
10sec. Nose & Toes Handstand Hold

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 5x1 - Heavy

B. Low Hang Squat Snatch 6x2 @70-80%

MetCon
6 Rounds For Time:
250m Row
3min. Rest

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 2 Rounds - climb the ladder:
2-4-6-8-10 etc..
Unbroken Handstand Push-ups
(rest no more than 30sec. btw sets, rest 4min. btw rnds)

B. Lateral DB Squats 4×20
(not alternating, 2 sets per side)

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral Squats
10 Alt. DB Power Snatch
15sec. Push-up Hold

Strength
4 Sets:
25 KB Swings
60ft. Bottom’s Up KB Carry (each arm)
30-45sec. Hollow Hold

MetCon
Advanced
6 Rounds For Time:
.5k Bike
3min. Rest

Intermediate
4 Rounds:
.5k Bike
(rest as needed between rounds)

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WOD993 - Monday, September 11th

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Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Row
10 Jumping Lunges
5 Strict Pull-ups

Strength
Back Squat 5×5 @75%

MetCon
3 Rounds For Time:
20/15 Calorie Bike
20 Wallballs, 20/14lbs
20 Deadlift, 155/110lbs

Scaling
-less weight on barbell and med. ball

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 3 Rounds For Time:
5-7-9 Reps of:
Power Clean, 135/95lbs
Box Jump-overs, 24/20″
Toes to Bar
(rest 3min. between rounds)

B. 3 Rounds:
1-2-3-4 Reps of:
Unbroken Muscle-ups
(rest as needed between rounds)

C. 5 Rounds:
10sec. GHD Hold at parallel
10 GHD Sit -ups
(rest as needed between rounds)

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Bike
10 Walking Lunges
5 Ring Rows

Strength
3 Sets:
8-10 DB Step-ups (each leg)
10-12 Ring Rows
45sec. Side Planks (each side)

MetCon
Advanced
3 Rounds For Time:
20/15 Calorie Row
20 Wallballs
20 KB Deadlift

Intermediate
3 Rounds For Time:
16/12 Calorie Row
16 Wallballs
16 KB Deadlift

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WOD992 - Saturday, September 9th

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Warm-up
Coaches Choice

MetCon
In Teams of two, For Time:
800m Row
800m Run
60 KB Swings, 70/53lbs
60 Wallball, 30/20lbs
40 Push-ups
40 Pull-ups
20 Burpees to 6" target
20 Overhead Squats, 155/105lbs

*Further Scaling
-less weight for KB/med. ball
-band assisted pull-ups
-less weight on barbell

LITE
In Teams of two, For Time:
800m Row
800m Run
60 KB Swings
60 Wallball
40 HR Push-ups
40 Ring Rows
20 Burpees
20 Goblet Squats

OPEN GYM

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
100m Row
10 Empty Bar Overhead Squats

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 2 Minutes for 12 Minutes:
2 Strict Press - AHAP

B. Power Snatch 5×5@65%

MetCon
"Dumbbell Elizabeth"
21-15-9 Reps For Time:
DB Hang Squat Clean, 35-45/25lbs
Ring Dips

*Further Scaling
-less weight for DB's
-band assisted ring dips

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 7 Rounds For Time:
500m Row
3min. Rest

B. 6 Rounds For Time:
50m Atlas Stone Carry in bear hug - AHAP
1min. Rest

WOD991 - Friday, September 8th

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Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
30 Double-unders
20 Flutter Kicks
10 Burpees

Strength
Back Squat 3×3@87.5%

MetCon
4 Rounds For Max Reps:
15/9 Calorie Bike
Max Set UB Power Cleans, 115/75lbs
2min. Rest

*Further Scaling
-less weight on barbell

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds:
6-5-4 UB Toes to Bar
(rest as needed between rounds)

B. DB Bench 4x10 - AHAP

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
30 Mountain Climbers
20 Flutter Kicks
10 Burpees

Strength
4 Sets:
6-8 Single-arm DB Strict Press (each arm)
20 KB Swings
30-45sec. Side Planks (each side)

MetCon
4 Rounds For Max Reps:
15/9 Calorie Row
Max Set UB KB Swings
2min. Rest

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WOD990 - Thursday, September 7th

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Warm-up
Coaches Choice

MetCon
AMRAP 2 Minutes x6:
15 Burpees to 6” target
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)

LITE
AMRAP 2 Minutes x4-6:
10 Burpees
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x3 @72.5%

B. Sumo Deadlift 4×2 - Heavy

C. Low Hang Squat Clean 5×3 @60-70%

D. Back Squat 4x8 @60%

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WOD989 - Wednesday, September 6th

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Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
10 Inchworms
8 Handstand Push-ups
6 High Box Jumps (no bounding)

Strength
Back Squat 4x8 @60%

MetCon
3 Rounds For Time:
800m Run
20 Weighted Sit-ups, 45/25lb plate
20 Power Snatch, 75/55lbs

*scale weight for each movement as needed

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Bar Muscle-ups 10×3
(rest as needed between sets)

B. 400m Farmers Carry
70/50lb DB's

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
10 Inchworms
8 HR Push-ups
6 Box Jumps

Strength
3 Sets:
8-10 Romanian Deadlifts
5 KB Windmills (each arm)
45sec. Push-up Hold

MetCon
Advanced
3 Rounds For Time:
800m Run
20 Sit-ups
20 KB Swings

Intermediate
4 Rounds For Time:
400m Run
10 Sit-ups
10 KB Swings

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WOD988 - Tuesday, September 5th

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Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
20 Single-leg KB Deadlifts
20 Jumping Lunges

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 4x2 - Heavy

B. Low Hang Squat Clean 5x3 @60-70%

MetCon
4 Rounds:
500m Row
70 Double-unders
3min. Rest

*Further Scaling

-sub lateral jumps over rower for DU's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Pause Alternating Pistols 6×10

B. Bulgarian Split Squats 4×10 (per side)

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
10 KB Deadlifts
20 Walking Lunges

Strength
3 Sets:
8-10 Goblet Squats
8 Single-arm DB Row (each arm)
15-20 Strict Toes to Bar

MetCon
Advanced
4 Rounds:
1k Bike
70 Mountain Climbers
3min. Rest

Intermediate
6 Rounds:
.5k Bike
35 Mountain Climbers
60-90sec. Rest

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WOD987 - Saturday, September 2nd

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics. He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Warm-up
Coaches Choice

MetCon
RX
Team "Liam"
In Teams of Two, For Time:
800m Run with 45/25lb plate
-then-
200 Toes to Bars
100 Front Squats, 155/105lbs
20 Rope Climbs
-then-
800m Run with 45/25lb plate

*partition the TTB, front squats & rope climbs as needed, with both partners working at the same time. Start and finish with the run together with one plate.

SCALED
In Teams of Two, For Time:
800m Run with 20/14lb med-ball
-then-
200 Hanging Knee Raises
100 Front Squats, 115/75lbs
60 Strict Pull-ups
-then-
800m Run with 20/14lb med-ball

*partition the hanging knee raises, front squats & strict pull-ups as needed, with both partners working at the same time. Start and finish with the run together with one med-ball.

LITE
In Teams of Two, For Time:
800m Run
150 Sit-ups
75 Goblet Squats
40 Ring Rows

*partition the Sit-ups, goblet squats & ring rows as needed, with both partners working at the same time. Start with run together.

OPEN GYM

Warm-up
Couch Stretch, 1min./side
-then-
Steady Through:
20 Strict Pull-ups
30 Goblet Squats
40/25 Calorie Row

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 90sec. for 12 Minutes
1 Strict Press - AHAP

B. Power Clean 5×5@65%

MetCon
"Dumbbell Fran"
21-15-9 Reps For Time:
DB Thrusters, 35-45/25lbs
Pull-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 8 Rounds For Time:
1k Bike
4min. Rest

B. 8 Rounds:
40yd Prowler Push - moderate weight
(20yds down & back)
Run 200m as rest

WOD986 - Friday, September 1st

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Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
10 Russian Power Swings
10 Box Jumps (no bounding)
10 Empty Bar Front Squats

Strength
Back Squat 3×3@85%

MetCon
5 Rounds For Max Reps:
200m Sprint
1 Max UB Double-unders
2min. Rest

*You can take a mulligan each round if you get less than 15 double-unders

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. AMRAP 8 Minutes:
5 CTB Pull-ups
100m Jog

B. DB Bench 4x12 - AHAP

CF LITE

Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
10 Russian Swings
10 Step-ups
10 Goblet Squats

Strength
4 Sets:
8-10 DB Push Press
10 Push-up Hold to Elbows
60sec. Double-under Practice

MetCon
Advanced
AMRAP 2 Minutes x5:
200m Sprint
Max Mountain Climbers in remaining time
(rest 2min. between AMRAP's)

Intermediate
AMRAP 1 Minute x7:
100m Run
Max Mountain Climbers in remaining time
(rest 1min. between AMRAP's)

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WOD985 - Thursday, August 31st

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Warm-up
Coaches Choice

MetCon
5 Rounds For Time:
20 Burpees to 6” target
60 Double-unders
90sec. Rest

*scale DU's to x2 single-unders

LITE
7 Rounds For Time
10 Burpees
30 Mountain Climbers
30-45sec. Rest

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5×3 @70%

B. Sumo Deadlift 3×3 - Heavy

C. Low Hang Snatch 5×3 @60-70%

D. Back Squat 4x8 @60%

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