Join us at noon for yoga!   Metcon  In teams of two, with only one teammate working at a time, complete the following as quickly as possible:1200 Meter Run or Row50 Pull-ups100 Hand Release Push-ups200 Squats1200 Meter Run or Row   The above tasks are totals for the team of two. Partition reps as you...Read More

  Weightlifting Back Squat (8) *Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 75-85%Rest 2 minutes between sets   Metcon For time:800 Meter Run80 Alternating Dumbbell Snatches...Read More

    Weightlifting Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean (1) Athlete will execute one clean from the hang position, and then one from the floor Build over the course of the 8 sets to today’s heavy complex.   Metcon Every 90 seconds, for 15 minutes (5 sets of each):Station...Read More

  Weightlifting Three sets for max reps of: Unbroken Bench Press (Max) (Males = 100% of Bodyweight/Females = 75%) Rest 15 seconds Unbroken Strict Pull Ups  (Max) Rest 3 minutes   Metcon Every 6 minutes, for 18 minutes (3 sets) for times:Run 600 meters50 Double-Unders20 Push Presses (115/75 lbs)Read More

  Metcon Three rounds for time of:15 Deadlifts (225/155 lbs)15 Toes to Bar   Weightlifting Posted Single-Leg Deadlifts (10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each side ) Rest 60 secondsRead More

Metcon Three Wise Men Tribute  “Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)10 Burpees Over the BarbellRest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans (Elite =...Read More

  WEEKEND REMINDER: PAVING PARKING LOTS The complex is being paved this weekend (Saturday and Sunday) so we ask that you park as close to/in front of CFG as possible and steer clear of parking in front of the neighbors. Thank you for understanding.     Metcon In teams of two, complete three rounds for...Read More

Metcon In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:20 Calories of Rowing20 Dumbbell Front Squats (50/35 lb DBs)20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box)20 Dumbbell Push Press (50/35 lb DBs)200 Meter Run   Partners will alternate movements, so Partner A performs 20 Calories...Read More

    Weightlifting Pause Deadlift  (5-6 reps ) Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift. Rest 60 seconds L-Sit (30-45 seconds ) Rest 60 seconds   Metcon Three rounds for time of:50 Double-Unders10 Power Cleans (135/95 lbs)Read More

    Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press (2-4 reps @ 20X1) If you achieve 4 successful reps, increase the load in the next set.   Metcon For time:50 Calories of Rowing40 Single-Arm Dumbbell Push Press*30 Toes to Bar20 Burpees   *For the Single-Arm Dumbbell Push Press, hold two dumbbells...Read More