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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Hang Power Cleans! Weightlifting Every 2 minutes, for 12 minutes (6 sets): 2 reps x Hang Power Clean (2 reps must be linked together, no bailing between reps) Metcon For time: 30 Box Jumps (24″/20″) 15 Power Cleans (135/95 lbs) 20 Box Jumps (24″/20″) 10 Power Cleans (135/95 lbs) 10 Box Jumps (24″/20″) 5 Power...Read More

Overhead Squats! Weightlifting Five sets of: Power Snatch + 3 Overhead Squats Rest 2 minutes between sets Metcon Complete four rounds for time of: 15 Burpees Over the Barbell 10 Overhead Squats Rest 1 minute between rounds *For the overhead squats, choose a weight that will challenge you, but that you should still be able...Read More

Who has been practicing double unders?? Metcon Every 6 minutes, for 30 minutes (5 sets) for times: Row 750 Meters 10 Hand Release Push-Ups 20 Goblet Reverse Alternating Lunges (24/16kg KB) 30 Double Unders  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...Read More

Who loves Helen?? Weightlifting Every 90 Seconds, for 12 minutes (8 sets): Strict Shoulder Press x 1 rep (sets 1-3 feel free to do 2-3 reps and use as an extension to warm up) Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Zoom Link for On...Read More

Back Squats! Weightlifting Five sets of: Back Squat x 2 reps @30X1 Rest 2-3 minutes Metcon Two Sets, for max calories/reps: 2 Minutes of Wall Ball Shots (20/14 lbs) Rest 60 seconds 2 Minutes of Rowing Rest 60 seconds Repeat for 2 sets. Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More

Partner Wod! Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 30 Reverse Lunges (24/16kg Holding wallball in bear hug position) (Partner A runs 400 meters; Partner B performs 20 Wall Ball Shots; Partner A performs 30 Reverse Lunges; Partner B...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Who is working on their cleans? Weightlifting Every 90 seconds, for 15 minutes (10 sets): Clean Deadlift + Hang Clean (pause 2 seconds at power position at top of Clean Deadlift before performing Hang Clean) Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Power Cleans (135/95 lbs) 14 Toes...Read More

Check out the bulletin board for upcoming fun things! Go sign up for the CFG 14er! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Push Press x 3 Reps Build over the course of the 6 sets to today’s heavy. Metcon Three sets for max reps of: 60 seconds of Box Step Ups...Read More