Taking advantage of our rowers and assault bikes! Person Training: Weightlifting Every 2:30 Minutes, for 12:30 minutes, (5 sets) of: Deadlift 4 reps @ 20×1 Metcon For Time: 50 Assault Bike Calories At Home WOD: ZOOM LINKS: ZOOM LINKS:8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561...Read More
Bench Press and Pull Ups! Personal Training: Weightlifting Every 90 Seconds for 15 minutes (5 sets) of: Station 1 – Bench Press 5 x 3 @20×1 Station 2 – Strict Pullups 3-5 reps Metcon 15-12-9: Pullups Push-Ups Dips At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):...Read More
Reserve your spot in class to get a chance to row on one of these bad boys again! Personal Training: Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Back Squat – 5 reps Metcon Death By: Thrusters (75/55#) *Increasing by 2 Reps At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID:...Read More
We know how much everyone has missed the assault bikes! Personal Training: Weightlifting Every 90 Seconds, for 15 minutes (5 sets) of: Station 1 – Strict Press – 3 Reps @20X1 Station 2 – Barbell Ab Rollout – 8 Reps Metcon For Time: 750 m Row 50 Ab Mat Sit Ups 25 Barbell Strict Press...Read More
Our members coming back strong! Personal Training: Metcon For 30 minutes, between you and a partner, perform as many rounds and reps as possible of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 200m Run You go I go Style, one partner will finish a full round before the second partner works through their round, continue...Read More
Come get one! Personal Training: Metcon Deck of Cards Toes to Bar or Knee Raises Empty Barbell or Unweighted Step Ups (12 in) – Double Reps Plank Hip Shifts Box Empty Barbell (or unweighted) Hip thrusts Jokers x 2 – 800m Run At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461...Read More
If you haven’t already, don’t forget to check out the CFG Running program on Tues, Thurs, Fri, and Sundays! Personal Training: Weightlifting Every 60 seconds for 12 minutes (6 sets): Station 1 – Landmine Rows – 5 reps Station 2 – Bench Leg Lowers – 6 reps @30×1 Metcon Two Sets for Times: 750m Row...Read More
Who got the best quarantine hair cut?? 🙂 Personal Training: Weightlifting Every 2:30, for 12:30 minutes (5 sets) of: Deadlift – 5 reps @21X1 Metcon 21-15-9 Assault Bike Cals Deadlifts (175/125#) At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848...Read More
Who has been practicing their jump roping at home? Personal Training: Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets): Strict Press – 4 reps Immediately into – Max Effort Chin or Bar Hold Metcon Perform as many rounds and reps as possible in 6 minutes of: 6 Strict Handstand push-ups or Wall Climbs 6...Read More
