Metcon Hotshots 19 (Time) 6 Rounds for time of:30 Squats19 Power Cleans, 135# / 95#7 Strict Pull-ups400m Run OR Metcon Amanda (Time) 1 Round for time of 9-7-5 reps of: Ring Muscle-upsSnatch, 135#/95# OR Metcon Two sets for max reps:2 Minutes of Burpees2 Minutes of Alternating Single-Arm Dumbbell Snatches2 Minutes of Air Squats2 Minutes of...Read More

Metcon (5 Rounds for time) Every 7 minutes, for 35 minutes (5 sets) for times:400 Meter Run15 Burpee Box Jump-Overs (20″)15 Dumbbell Box Step-Overs (50/35 lb DBs; 20″) Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.Read More

Metcon (No Measure) Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)Station 2 – 20 Double-Unders + 10 Strict Handstand Push-UpsStation 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-UpsStation 4 – 200 Meter RunRead More

Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps ) Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch (@ 75-85% ) Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift Offs + 1 Snatch Pull (@ 90-95% of 1-RM Snatch ) OR Weightlifting Every 2 minutes, for...Read More

Metcon Crossfit Games Open 19.1 Complete as many rounds as possible in15 minutes of: 19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. targetWomen throw 14-lb. ball to 9-ft. target Weightlifting Every minute, on the minute, for 12 minutes (4 sets of):Minute 1 – 8-10 Supine Ring Rows @ 2111Minute 2 – 45 Second...Read More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press (5-6 reps @ 20X1) Followed by… Weightlifting Every 3 minutes, for 6 minutes (2 sets): Bench Press (Max Reps @ 90% of today’s heaviest set) Metcon Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – 50 Double UndersMinute 2...Read More

Weightlifting Back Squat  * Set 1 – 4 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 90%* Sets 4-8 – 2 reps @ 90-95%Rest 3 minutes between sets. Metcon “Nitrous” (Time)For time:1000 Meter Row50 Thrusters (95/65 lbs)Read More

Dress up today! Its Halloween!! CFG Fright Gone Bad 3 Rounds1:00min Max Rep Push-press, 75#(55#)1:00min Max Rep Box Jump, 20″1:00min Max Rep Sit-Ups1:00min Max Rep Wall Ball, 20#(14#)1:00min Max Calorie Row1:00min RestRead More

Arm Farm and Bootcamp!! Sunday is Halloween – Wear your costumes!!Read More

Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Pull + Power Snatch + Overhead Squat (1 rep @ 70-75%) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Snatch Lift-Off...Read More