[List out the Prizes we are giving out for just attending] Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon For time: 500m Row 40 Burpee Pull-Ups (pull-up...Read More
2020 CFG Health And Wellness Expo- Product Vendors and Service Providers will include: Cascade Physical TherapyArcanum Edge – Activated Hemp Recovery ProductsCrossOver SymmetryChiromega ChiropracticEleveated Legs – Compression BootsAlways Growing InBody Body Fat Testing – ONLY $10 InBody TEST!!!!LifeAid Beverage Co.Wilde ChipsGT’s Living FoodsPerforma SleepRecoup FitnessFit Republic Foods – Meal ServiceSwimLabsYoColoradoGreen Leaf Massage and Sports RecoveryAnd many more…....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
Metcon In teams of two, complete the following for time: 100 Alternating Front-Racked Dumbbell Reverse Lunges (50/35 lbs) 400 Meter Run (together) 80 Dumbbell Push Presses (50/35 lbs) 400 Meter Run (together) 60 Dumbbell Power Cleans (50/35 lbs) 400 Meter Run (together) 40 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″) 400 Meter Run (together) 20 Bar...Read More
Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’t capable of this rep scheme yet, break up your reps and...Read More
Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 10 Burpees Over the Barbell 3 Ground to Overhead (135/95 lbs)Read More
Metcon Four rounds for time of: 400 Meter Run 6 Strict Pull-Ups 12 Dumbbell Shoulder to Overhead (50/35 lbs) 400 Meter Run 6 Dumbbell Hang Squat Cleans (50/35 lbs) 12 Toes to BarRead More
Reminder That Yoga Is Back! Sundays at 5pm! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Accessory Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x...Read More
