Dress up today! Its Halloween!! CFG Fright Gone Bad 3 Rounds1:00min Max Rep Push-press, 75#(55#)1:00min Max Rep Box Jump, 20″1:00min Max Rep Sit-Ups1:00min Max Rep Wall Ball, 20#(14#)1:00min Max Calorie Row1:00min RestRead More

Arm Farm and Bootcamp!! Sunday is Halloween – Wear your costumes!!Read More

Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Pull + Power Snatch + Overhead Squat (1 rep @ 70-75%) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Snatch Lift-Off...Read More

Schmalls Run 800mThen 2 Rounds of:50 Burpees40 Pull-ups30 One-legged Squats20 Kettlebell Swings, 1.5 pood10 Handstand PushupsThen,Run 800mRead More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Bench Press  *Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80% Metcon Five rounds for time of:6 Alternating...Read More

Weightlifting Back Squat  * Set 1 – 4 reps @ 75%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90-95%* Set 5 – Max Reps @ 80%Rest 3 minutes between sets. Metcon For time:800 Meter Run50 Double Kettlebell Front Squats (32/16 kg)50 Toes...Read More

Metcon Every 6 minutes, for 30 minutes (5 sets) for times:500 Meter Row15 Deadlifts (225/155 lbs)50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets.Read More

Metcon For time:50/35 Calorie Row50 Dumbbell Thrusters (light loading)Rest until the running clock reaches 10:00, and then… For time:50 Dumbbell Thrusters (light loading)75/50 Calorie RowRest until the running clock reaches 22:00, and then… For time:100/70 Calorie Row50 Dumbbell Thrusters (light loading)Read More

Arm Farm and Bootcamp!!Read More

Metcon (10 Rounds for time) Every 90 seconds for 15 minutes, 10 sets of:8 Ground to Overhead (75/55 lbs)10 Burpees Over the Barbell Weightlifting Every 90 Seconds, (3 sets of each): Band Pull-Aparts (30 Reps) Wall Sits (60 seconds (weighted if possible)) Side Plank (30 Seconds Ea.Read More