Weightlifting Four sets of: Single Arm Dumbell Press (4-6 reps each arm) Rest 90 Seconds Romanian Deadlift (6-8 reps @ 30X1) Rest 90 Seconds Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box...Read More

Trail Run Thursday at 6:00pm at Matthew Winters, click here for details. – Metcon Five rounds for time of: 400 Meter Run 7 Sandbag Push Press (70/50lb) 14 Sandbag Back Squats (70/50lb) *Partner people up and have half of the class start on the run and the other half start on the sandbags  Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex. Metcon Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders  Read More

First CFG Mountain Bike ride of the season is at 6:00pm tonight click here for details! – Weightlifting Four sets of: Bench Press (4-6 reps @ 20X1) Rest 60 Seconds Strict Pull-Up (Max Reps) Rest 60 Seconds Metcon Four rounds for time of: 500m Row 30 Kettlebell Swings (24/16 kg) 20 Push-Ups  Read More

Weightlifting Five sets of: Back Squat (2-4 reps) Rest 2-3 minutes Metcon Four rounds for time of: 20 Walking Lunges (55/35 lb Dumbbells or Kettlebells) 15 Toes to Bar *Holding weight in goblet position  Read More

Metcon Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.  Read More

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

Weightlifting Four sets of: Deadlift (5 Reps) Rest 20 seconds L-Seated Dumbbell Press (5 reps) Rest 3 minutes Metcon For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs) 10 Strict Handstand Push-Ups  Read More

Gymnastics Gymnastics Skills Practice – Come in and have some fun! Play on the high rings, get up on the ropes, learn a kipping pullup. Etc.! Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. (Take 2-3 minutes at each movement then switch) –...Read More

Weightlifting Three sets of: Front Squat ( 5-6 reps @ 30X1) Rest 90 Seconds Strict Supinated Grip Pull-Up (Max Unbroken Reps @ 11X0) (if you cannot perform 8-10 reps, use a band assist to enable you to get at least 8 reps) Rest 90 Seconds Metcon For time: 500 Meter Row 50 Kettlebell Swings 100...Read More