And here is yet another beautiful addition to the CFG family. Please say hello to Macie Leigh! Strength Shoulder Press (Five sets of 3 reps) Conditioning Complete as many rounds and reps as possible in 8 minutes of: Hand-Release Push-Ups x 10 reps Double-Unders x 30 reps Today is a day where you...Read More
There have been 4 CFG babies born in the past week!! More pictures to come. Here is the beautiful Miss Grace! Strength Three sets today 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) Rest 2 minutes between rounds ...Read More
Adrian and Lacey getting after some Turkish Get-Ups! Strength 5 sets Back Squat (2-3 reps) Conditioning In teams of two, partners alternate to complete 4 sets each of: Wall Ball Shots x 15 reps (20/14# to 10′) Toes to Bar x 10 reps Burpee Box Jump-Overs x 5 repsRead More
Greg and Jess actually got to work out with a class this week. Love this pic! Conditioning In teams of two, complete four sets of: Row 1000 Meters 300 Meter Farmers Walk Partners can partition row and carry however they would like. Carry the heaviest kettlebells or dumbbells that are appropriate for both...Read More
Thom taking a quick rest after the Front Squat, Pull-Up, Run workout! Strength Four rounds, rest 60 seconds between movements and rounds Turkish Get Up (2 reps each arm) Kettlebell Swing (Aim for 25 unbroken reps) Conditioning Three rounds for time of: Power Clean x 10 reps (135/95 lbs) Hand-release Push-Ups x 20...Read More
Greg, leading a “Future Civil Engineers of America” conference on Monday morning! Strength Three sets, rest 90 seconds between movements and rounds Bulgarian Split Squat (4-6 reps each leg @ 30X1) Ring Dips (Max effort each time) Instead of bands, try working controlled negatives today, with almost no rest in-between attempts. Aim for 5-10...Read More
One of the shots from our i99fit Gymnastics seminar yesterday. So much fun, and so much learning! Strength Four sets, rest 1-2 minutes between movements and rounds Push Press (4-5 reps) Try to improve efficiency w “linking” reps Clean Pull (3 reps) Keep weight light, focus on technique today CLICK HERE to see a...Read More
Our very own Dan the Beard and Sam, having a “Lion King” moment in their CFG gear! Strength Four rounds of Strength Rest 1-2 minutes between movements and rounds Deadlift (4-6 reps each arm) Please make each set touch-and-go, as in, try not to let go of the bar in-between reps. Handstand Push-ups (Max...Read More
During one of our afternoon classes on Tuesday we had 18 people doing Fran at the same time. It was FRAN-Tastic! Strength Clean and Jerk (Build to a Heavy 1RM) 15 minutes total Conditioning The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute....Read More
