King Bogie, surveying his kingdom! Strength 5 rounds Hang Snatch + Snatch (Rest 15 seconds between efforts) High Box Jump (1.1.1.1.1) Rest 5 seconds between attempts Use zero lbs, but type in highest box used in comments! Conditioning For time: 300 Meter Run Burpees x 10 reps Pull-Ups x 15 reps 95/65 lb Overhead Squats x 20...Read More
Coach Ryan getting ready to lead the class through one of our outdoor warm-ups! Strength Deadlift (Track heaviest single) Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 repRest 3 minutes between sets Conditioning 10...Read More
Even when she’s squatting a ton of weight, Fran is ALWAYS smiling! Strength Four rounds Push Press (3-5 reps) Rest 2 minutes L-Sit Tuck to Extension x 7-10 reps @ 1212 (Do these on KB’s or on boxes, try to keep your legs as high as possible!) Rest 2 minutes Conditioning J.T. (Time) 21-15-9 Handstand Push-ups...Read More
Camilla, just hanging out doing some deadlifts! Strength 8 rounds today Back Squat (2-3 reps @ 30X1 ) Rest 2 minutes between each set. PLEASE use spotters if necessary. These sets should all be heavy. Use rest time to stretch and mobilize your upper body. Conditioning Complete as many rounds and reps as possible in 6...Read More
On Wednesday of this week, there were 19 people at our 9am class. NINETEEN! So awesome! Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 400 Meters Partner A completes...Read More
Coach Ryan and his boys doing a little outside row on Wednesday. Our gym is in an AMAZING location! Strength Four Rounds Rest :90 between movements and between rounds Dumbbell Walking Lunge (20 steps @ 1010) Dips (Max Reps) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 135/95 lbs Power Cleans x...Read More
This handsome devil is not going to like that I posted his “Senior Pic” on the CFG Website, but it needs to be done. Our very own Casey, has been training for most of the past year to “qualify” for try-outs for the Green Berets. This past weekend, he made it through the...Read More
Check out our 9AM class from last Friday! Holy cow was it fun! Strength 5 Rounds Deadlift (4-6 reps @ 21X1 ) Ring Push-Ups (Max Reps @ 1010) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15 repsRead More
Michelle and Mary just hanging out doing some L-Sits! Strength 4 Rounds Power Clean (1.1.1.1 – 10 seconds between singles) Weighted Pull-ups (2-3 reps @ 21X0 ) Conditioning Three rounds for time of: 24″/20″ Box Jumps x 20 reps Burpees x 15 repsRead More
