Metcon “Get A Grip”Teams of two must complete 100 repetitions of the following dumbbell complex:1 Deadlift1 Hang Squat Clean1 Front Squat1 Push Press(40/25lbs) The Dumbbells (40 lbs for men, 25 lbs for women) cannot touch the floor at any point during the workout. The partner whohands the Dumbbells off must immediately run 300 meters...Read More

    Metcon Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees (recommended weights 135/95 lbs)   Weightlifting Three sets of: Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap Raises (8-10 reps @ 2111) Rest 30 seconds  Read More

  Weightlifting Every 3 minutes, for 15 minutes (5 sets): Shoulder Press (3-5 reps @ 20X1) If you achieve 5 successful reps, increase the load in the next set.   Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Handstand Push-Ups9 Ring Dips12 Toes to Bar  Read More

  Metcon “Christine” 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20″   Weightlifting Three sets of: Posted Single Leg Deadlift (8-10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds)  Read More

  Metcon Every 8 minutes, for 32 minutes (4 sets) for times:800 Meter Run40 Double-Unders20 Chest-to-Bar Pull-Ups Trail Run Tuesday Running South Table Mountain.  There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking...Read More

    Weightlifting Take 10 minutes to build do 85% or more of your 1-RM Back Squat,and then… Every 3 minutes, for 9 minutes (3 sets): Back Squat (2-3 reps @ 30X1)   Metcon Against a 2-minute running clock, perform the following:Row 250 MetersMax Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs) Rest 2 minutes...Read More

  Metcon In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters” (40/25 lbs)20 Dumbbell Box Step-Overs (24″/20″)(40/25 lbs)400 Meter Run   Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner Bperforms 10 hang “Clusters”; etc…. A “Cluster” is a Clean...Read More

  FIRST FRIDAY! Bring a friend to class!   Weightlifting Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (20 steps @ 10X0) Go heavy the final steps should not be performed without struggle.   Metcon Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats   Rest...Read More

   Fourth of July & “Clovis”Gym will be closed July 4th, 2019* *CFG will be closed for regular classes on Thursday, July 4th, 2019.  However we will be doing 1 workout that day based on the request of a former member who no longer goes here LOL.  The workout will be the Hero WOD …...Read More

  Weightlifting Weighted Pull-ups (1) *Set 1 – 3 reps*Set 2 – 2 reps*Sets 3-6 – 1 repRest 2-3 minutes between sets, building to today’s 1-RM   Metcon Three rounds for time of:800m Run30 Slamballs (30/20 lbs)20 Pull-UpsRead More