Tomorrow we will be running South Table Mountain. There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking lot across the street located here. Greg might not be at this run, cause he is/will...Read More
Fourth of July & “Clovis” Gym will be closed July 4th, 2018* *CFG will be closed for regular classes on Wednesday, July 4th, 2017. However we will be doing 1 workout that day based on the request of a former member who no longer goes here LOL. The workout will be the Hero WOD …...Read More
Weightlifting Five Sets Of: Unsupported Seated Strict Press (4 Reps ) (Build to today’s 4-RM) Rest 2-3 minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups 10 Ring Dips Read More
Weightlifting Three sets of: Deadlift (4-5 Reps) Immediately followed by: Kettlebell Swing (10-15 Reps) (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 2 Minutes – Metcon Three sets for times of: 400 Meter Run 5 Thrusters (155/105 lbs) 10 Burpees...Read More
Metcon Three rounds for time: Metcon (Time) Partner A Runs 500 Meters… While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the remainder of Partner A’s run immediately followed by…Partner B Runs 500 Meters… While Partner A performs a...Read More
Weightlifting 5 Sets of: Back Squat (2-3 Reps) (goal is to find a 3-RM during these five sets) Rest 3 minutes Metcon (Time) In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 5 Burpee Box Jump-Overs (24″/20″)Read More
Back to Evergreen to escape the heat! This week we’ll be running Three Sisters Loop. Directions to the parking lot we will meet at can be found here. Meet at 6:00pm.Read More
Run Tomorrow in Evergreen at 6pm, details here! – Metcon Every 10 minutes, for 30 minutes (3 sets), for times of: Run 1000 Meters 20 Pull-Ups 20 Push Presses (135/95 lbs)Read More
Weightlifting Four Sets of: Clean Pull (3 Reps) (perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle) 60 Seconds Rest Kettlebell Swing (25 Reps) 60 Seconds Rest Metcon (Time) Three rounds for time of: 10 Power Cleans (135/95 lbs) 20 Push-Ups 40 Double-UndersRead More
