Metcon Three rounds for time of:15 Deadlifts (225/155 lbs)15 Toes to Bar   Weightlifting Posted Single-Leg Deadlifts (10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each side ) Rest 60 secondsRead More

Metcon Three Wise Men Tribute  “Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)10 Burpees Over the BarbellRest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans (Elite =...Read More

  WEEKEND REMINDER: PAVING PARKING LOTS The complex is being paved this weekend (Saturday and Sunday) so we ask that you park as close to/in front of CFG as possible and steer clear of parking in front of the neighbors. Thank you for understanding.     Metcon In teams of two, complete three rounds for...Read More

Metcon In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:20 Calories of Rowing20 Dumbbell Front Squats (50/35 lb DBs)20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box)20 Dumbbell Push Press (50/35 lb DBs)200 Meter Run   Partners will alternate movements, so Partner A performs 20 Calories...Read More

    Weightlifting Pause Deadlift  (5-6 reps ) Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift. Rest 60 seconds L-Sit (30-45 seconds ) Rest 60 seconds   Metcon Three rounds for time of:50 Double-Unders10 Power Cleans (135/95 lbs)Read More

    Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press (2-4 reps @ 20X1) If you achieve 4 successful reps, increase the load in the next set.   Metcon For time:50 Calories of Rowing40 Single-Arm Dumbbell Push Press*30 Toes to Bar20 Burpees   *For the Single-Arm Dumbbell Push Press, hold two dumbbells...Read More

  Metcon Complete as many rounds and reps as possible in 30 minutes of:400 Meter Run10 Pull-Ups20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)40 Air Squats   Trail Run Tuesday Elk Meadow Loop tomorrow!  Meet here at 6pm.Read More

      Weightlifting For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you buildinto heavy loading for your full cleans from the floor.Every 90 seconds, for 6 minutes (4 sets of each): High-Hang Snatch (2 reps @ 50-65%) Hang Snatch (1 rep @...Read More

  Yoga Cancelled Today – Sorry for the inconvenience!    Metcon In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:1000 Meter Row100 Kettlebell Deadlifts100 Meter Kettlebell Farmer’s Carry100 Kettlebell Walking Lunges100 Kettlebell Push Presses(Female RX 16kg – Male RX –...Read More

  It’s First Friday! Bring in your friends and family to WOD with you!   Metcon Every 2 minutes, for 30 minutes (3 sets of each):Station 1 – 400/300 Meter RowStation 2 –Plank Hold – 60-90 SecondsStation 3 – 300 Meter RunStation 4 – 30 V-upsStation 5 – 10 Renegade Rows (50/35 lbs)(Push-Up, Row Left,...Read More