Warm-up/Mobility: Coaches Choice, 10min Strength: Dead Lift 3×5 @ 75%-80% Warm-up as needed Conditioning: 5 Rounds :30sec Row for cals :30sec Rest :30sec Kettle Bell Swings or Kettle Bell Snatch :30sec Rest :30sec Shuttle Run, 10m down 10m back :30sec Rest Scoring will be total cals, swings and trips (1=1) on the shuttle run.Read More
Warm-up/Mobility: 10min Coaches Choice Strength: 15min to work on the following complex 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat Bar is not dropped during the complex Work in the 75% range Modify the complex as needed Conditioning: AMRAP 10min 100m Sprint (50m down, 50m...Read More
Congrats to CFG athlete Lisa Strong for taking First Place at the PrimalPalooza CycleCross race this weekend!!! Warm-up/Mobility: Coaches Choice, 10min Strength: 1. Shoulder Press, 3×5 @ 75%-80% Warm-up as needed 2. Pendlay Row 3×10 Warm-up as needed 3. Push-press and Sumo-Dead Lift High Pull (SDLHP) Warm-up Conditioning: AMRAP 12min 20 SDLHP, 35#-95# 20...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: Jump Squat, 3 x 8 (Light, use as warm-up for Back Squat) Back Squat, 3×5 @ 75%-80% Conditioning: Every Minute On the Minute (EMOM) for 10 minutes 12 Burpees As many Double Unders or Tuck Jumps as possible in the remaining minute.Read More
8AM: Boot Camp 9AM: Olympic Weightlifting Olympic Weightlifting: Coach Sergio will be breaking down the Snatch again with focus on… 1) 3-postion Squat Snatch 2) Snatch BalanceRead More
Warm-up/Mobility: Coaches Choice 10min Strength: 1) Close Grip Bench Press, 5×5 @ 70%-75% Warm-up with 2×4 first 2a) Pull-overs 3×10, Demo Video, (feet will be on the ground) Start light, keep it light 2b) Straight Bar Curl, 3×25 15#-45#, this is not for body building purposes, but for re/pre-hab 3) Power Snatch Warm-up, 3×3 ...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1a) Weighted Lunges, 5×5 (each leg), heaviest possible Warm-up as needed 1b) Supermans, 3×15 1c) Hollows, 3×15 Super set the superman’s and hollow’s on the 1st, 3rd and 5th sets of Lunges Conditioning: Working in teams of 2, complete the following AMRAP 15min 30 Ball Slams or Plate...Read More
Hey guys bare with us while we transition to our new website and if you need to email use [email protected] if your email bounces back. Or just call me at 720-312-6987. – Coach Greg Warm-up/Mobility: 10min Coaches Choice Strength: 15min to work on the following complex 1 Squat Clean + 1 Hang Squat Clean +...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Push Press, 5×5 @ 70%-75% Warm-up as needed 2a) Side Lateral Raise, 3×15 (light, think 2.5#-5# each arm) 2b) Front Raise, 3×15 Yes, both of these movements are isolation exercises. We are doing them for re/pre-hab reasons (not for body building). Conditioning: With a continuously running clock (11min total)...Read More
