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 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75% Rest 2-3 minutes between sets. Metcon Every 5...Read More

Max Reps! Metcon Against a 3-minute clock… Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute clock… Run 400 Meters Max Reps of Box Jump Overs  Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32...Read More

Do you have a CFG Hat yet?? Weightlifting Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps Rest 60 seconds  Banded Overhead Triceps Extension x 30 reps Rest 60 seconds Bent Over Dumbbell Row x 6 reps @ 21X0 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 12 minutes...Read More

Cleans! Weightlifting Take 15 minutes to build to a heavy Power Clean or Clean x 2 reps Rest 2-3 minutes between sets  Or Front Squat ( 2 Reps @30X1 ) Metcon Ten rounds for time of: 5 Hang Power Clean (115/75 lbs) 30 Double UndersRead More

Bulgarian Split Squats! Weightlifting Five sets of:  Bulgarian Split Squats x 6 Reps Each @20X1 Immediately into… Side Plank Hold (30 Seconds Each) Metcon 5 Rounds for time of: 15 Wallballs (20/14 lbs) 10 Pull-UpsRead More

“Baddest/Daddest Man on the Planet!”- Greg Metcon Wodapalooza- Celebrate 10  5 Rounds of: 15 HSPU 5 Overhead Squats (205, 125lb) Right into, 5 Rounds of: 5 Ring Muscle Ups 15 Overhead Squats (115, 80lb) “Glen”  30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Three sets for max...Read More

Running! Metcon For time: 800 Meter Run Immediately followed by… Eight rounds of: 4 Power Cleans (135/95 lbs) 6 Alternating Reverse Lunges (135/95 lbs) 8 Shoulder to Overhead (135/95 lbs) Immediately followed by… 800 Meter RunRead More

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Partners alternate whole rounds to complete as many rounds and reps as possible...Read More

“All the glitters is not gold” -Shakespeare Metcon Complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 40 Double-Unders 30 Burpees Over Rower 20 Dumbbell Thrusters (40/25 lbs) 10 Strict Knees to ElbowsRead More

Rowing! Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the...Read More