Barbell Hip Thrusts! Metcon Four rounds for time of: 400 Meter Run 10 Deadlifts (275/185 lbs) 15 Toes to Bar Weightlifting Five sets of: Barbell Hip Thrusts x 8 reps @ 20X1 (go heavy on these) Rest two minutes Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

Bench Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 reps @ 20X1 Followed by… Every 2 minutes, for 4 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Metcon Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –...Read More

Bar Muscle-Up Work! Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Bar Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Strict Dips x 5 reps @0202) Station 2 – Handstand Hold x 60 seconds accumulated Station 3 – L-Sit or L-Sit Progression...Read More

1 Rep Max Front Squat! Weightlifting Take 20 minutes to build to today’s 1-RM Front Squat Metcon Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80%...Read More

30 Minutes!! Metcon Every minute, on the minute, for 30 minutes (5 sets): Minute 1 – 60 seconds of Double Unders  Minute 2 – 45 seconds of Strict Pull-Ups Minute 3 – 30 seconds of Strict Handstand Push-Ups Minute 4 – 60 seconds of Rowing Minute 5 – 45 seconds of V-Ups Minute 6 –...Read More

Boot Camp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead More

Hang Power Clean + Power Cleans! Weightlifting Five sets of: Hang Power Clean + Power Clean Rest as needed Start around 65-70% of your 1-RM and build to today’s heaviest complex. Metcon Five rounds for time of: 6 Hang Power Cleans (115/75 lbs) 9 Push Presses (115/75 lbs) 12 Ring Dips CFG Strength- Friday 5:30pm...Read More

Front Squats! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 4 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 2 reps @ 85-90% *Set 6 – 3 reps @ 80-85%...Read More

Who loves Kettlebell Snatches?? Metcon Four sets for max calories/reps of: 2 minutes of Rowing  Rest 30 seconds 2 minutes of Kettlebell Snatches (switch arms every 10 reps)   *Or Dumbbell Hang Snatches Rest 30 seconds 2 Minutes of Rowing Rest 30 seconds 2 Minutes of Push-Ups Rest 30 seconds CFG Strength- Wednesday 7:30pm Bench Press ...Read More

Bench Press! Weightlifting Every 2 minutes, for 12 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%...Read More