Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 Push Jerk Build over the course of the 8 reps to today’s heavy. Metcon Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″) 60 seconds of Strict Handstand Push-Ups 60 seconds of Hand Release Push-Ups 60 seconds...Read More
Weightlifting Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 Rest 60 seconds Banded Face Pulls x 15 reps @ 21X1 Rest 60 seconds Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs) (1 repetition...Read More
Weightlifting Five sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds Metcon Two sets for times of: 50 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) Rest 5 minutes Note times for both...Read More
CFG Health & Wellness Expo Sunday, January 19th 12pm-4pm Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Slamballs (30/20 lbs) 10 Strict Pull-Ups Partner A starts with 50 double-unders,...Read More
CFG Health & Wellness Expo Sunday, January 19th 12pm-4pm To kick-start 2020, CFG will be hosting it’s 2nd Annual Health & Wellness Expo! Similar to previous years, our goal is to provide you with the knowledge and tools necessary to make 2020 your healthiest and fittest year yet. Like last year we are switching things up...Read More
The Expo is Free and Open to everyone…all attendees will be entered to win several awesome prizes including a 6 month free membership to CFG!!! It’s also a great way to kick off your new year, learning more about health and wellness to continue working towards and being the BEST version of yourself! Metcon “Christine” Three rounds for...Read More
Throughout the afternoon, different specialists will offer seminars on health topics. Seminars will include: Nutrition lecture led by Jessica Walker on different nutrition lifestyles: Paleo, plant based, Keto and flexible dieting (aka macros), and which one is righ for you based on your goals. Injury Prevention Seminars By Justin Dudley of Cascade Physical Therapy & CrossOver Symmetry.Activated Hemp and how it...Read More
