1RM Back Squat! Weightlifting Take 20-25 minutes to build to a 1-RM Back Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1...Read More

Who likes to Overhead Squat?? 🙂 Weightlifting Every two minutes, for 16 minutes of, 8 sets: 2 Hang Power Snatch + 1 Overhead Squat Metcon Complete as many rounds as possible in 9 minutes of: 3 Power Snatches (95/65 lbs) 6 Burpee Box Jump-Overs (24″/20″) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013...Read More

***Exciting News*** Sign up in the gym for CFG Bike and Brew Tour, Saturday 19th!!! Rest, do your mobility, and stay extra healthy because we’ve got 1RM Back Squats this Wednesday! 🙂 Metcon Every minute, on the minute, for 24 minutes (4 sets) of: Minute 1 – Strict Pull-Ups  Minute 2 – Strict Handstand Push-Ups ...Read More

Teams of two! Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (20/15 kg) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same...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

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

Push Press! Weightlifting Five sets of:  Push Press x 3 Reps @20×1 Rest 2 minutes between sets Metcon Every 4 minutes, for 16 minutes (4 sets): 400 Meter Run 10 Ground to Overhead (95/65 lbs) *Dumbbell Ground to Overhead as an Alternative* Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371...Read More

30 Minute AMRAP! Metcon Complete as many rounds and reps as possible in 30 minutes of: 10 Burpees  20/15 Calories of Rowing 30 Box Jumps 40 Sit-Ups 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...Read More

Choose your Heavy Kettlebell! Weightlifting Four sets of: Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds L-Sit Hold Rest 60 seconds Metcon Five sets of: 20 Russian Kettlebell Swings Rest 60 seconds between sets Swing a “heavy” kettlebell. These are designed to be short, intense intervals with incomplete rest....Read More

Labor Day – Closed, Except for the 3 heats of Loredo running at 7:30/8:30/9:30. MUST sign up for on bulletin board! 🙂 IG LIVE – 7:30am Metcon Loredo 6 Rounds For Time: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More