Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar – Weightlifting Landmine Rows ( 6-8 reps) Rest as needed  Read More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Power...Read More

Weightlifting Back Squat *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest 2-3 minutes between sets and use the time to...Read More

Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar 10 Burpees  Read More

Trail Run at 6pm at South Table, details here! – Weightlifting Three Sets: Front Squat (5 reps)  (find today’s 5-RM) Rest 3 minutes – Metcon For time: 30 Pull-Ups 20 Box Jumps (24″/20″) 10 DB Alternating Squat Snatch (50/35#) 20 Box Jumps (24″/20″) 30 Pull-Ups  Read More

Fourth of July & “Clovis” Gym will be closed July 4th, 2018* *CFG will be closed for regular classes on Wednesday, July 4th, 2017.  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 Five Sets Of: Unsupported Seated Strict Press (4 Reps ) (Build to today’s 4-RM) Rest 2-3 minutes – Metcon Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 20 Push-Ups 10 Ring Dips  Read More

Weightlifting Three sets of: Deadlift (4-5  Reps) Immediately followed by: Kettlebell Swing (10-15 Reps) (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 2 Minutes – Metcon Three sets for times of: 400 Meter Run 5 Thrusters (155/105 lbs) 10 Burpees...Read More