Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar 10 Burpees  Read More

Trail Run at 6pm at South Table, details here! – Weightlifting Three Sets: Front Squat (5 reps)  (find today’s 5-RM) Rest 3 minutes – Metcon For time: 30 Pull-Ups 20 Box Jumps (24″/20″) 10 DB Alternating Squat Snatch (50/35#) 20 Box Jumps (24″/20″) 30 Pull-Ups  Read More

Fourth of July & “Clovis” Gym will be closed July 4th, 2018* *CFG will be closed for regular classes on Wednesday, July 4th, 2017.  However we will be doing 1 workout that day based on the request of a former member who no longer goes here LOL.  The workout will be the Hero WOD …...Read More

Weightlifting Five Sets Of: Unsupported Seated Strict Press (4 Reps ) (Build to today’s 4-RM) Rest 2-3 minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups 10 Ring Dips  Read More

Weightlifting Three sets of: Deadlift (4-5  Reps) Immediately followed by: Kettlebell Swing (10-15 Reps) (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 2 Minutes – Metcon Three sets for times of: 400 Meter Run 5 Thrusters (155/105 lbs) 10 Burpees...Read More

Metcon Three rounds for time: Metcon (Time) Partner A Runs 500 Meters… While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the remainder of Partner A’s run immediately followed by…Partner B Runs 500 Meters… While Partner A performs a...Read More

Weightlifting 5 Sets of: Back Squat (2-3 Reps) (goal is to find a 3-RM during these five sets) Rest 3 minutes Metcon (Time) In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 5 Burpee Box Jump-Overs (24″/20″)Read More

Run Tomorrow in Evergreen at 6pm, details here! – Metcon Every 10 minutes, for 30 minutes (3 sets), for times of: Run 1000 Meters 20 Pull-Ups 20 Push Presses (135/95 lbs)Read More

Weightlifting Four Sets of: Clean Pull (3 Reps) (perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle) 60 Seconds Rest Kettlebell Swing (25 Reps) 60 Seconds Rest Metcon (Time) Three rounds for time of: 10 Power Cleans (135/95 lbs) 20 Push-Ups 40 Double-UndersRead More