Take a look at the last 10 years of CFG! Metcon Four rounds for time of: 400 Meter Run 12 Dumbbell Shoulder to Overhead (50/35 lbs) 12 Toes to Bar 400 Meter Run 12 Dumbbell Devil’s Presses (50/35 lbs)Read More

Strict Press! Weightlifting Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 3 reps @ 85-88% Set 5 – 2 reps @ 90-92% Set 6 –...Read More

Rowing! Metcon Five rounds for time: 500 Meter Row 10 Box Jumps (28”/24″) 10 Deadlifts (275/185 lbs) 10 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)Read More

Snatches or Barbell Hip Thrusts?? Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy.  OR Every 90 seconds, for 15 minutes (10 sets): Barbell Hip Thrust x 3 Reps @31X3 Build over...Read More

Super Charged Sunday! Metcons JBO AMRAP in 28 minutes of: 9 Overhead Squats (115/75lbs) 1 Legless Rope Climbs (15ft rope/from seated position) 12 Bench Presses (115/75lbs) Open workout 18.1 AMRAP in 20 Minutes: 8 Toes to bar 10 Dumbbell Hang Clean-and-Jerks (50/35lbs) 14/12 Calorie Row Upside Down Angie 100 Air Squats  100 Sit-Ups 100 Push-Ups...Read More

Rowing! Metcon Four rounds for time of: 500 Meter Row 20 Dumbbell Thrusters (40/25 lbs) 20 Toes to Bar 20 Dumbbell Box Step-Ups (40/25 lbs; 20″ box)Read More

New CrossFit Shoes!! Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Neutral-Grip Bent-Over Dumbbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 21 Deadlifts (205/145 lbs) 500...Read More

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @...Read More

Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. Metcon Every minute,...Read More

Snatches or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion...Read More