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

Running! Metcon For time: 800 Meter Run 20 Ground to Overhead (135/95 lbs) 100 Double Unders  800 Meter Run 100 Double Unders  20 Ground to Overhead (135/95 lbs) 800 Meter Run Optional Hanging Challenge Accumulate 3 minutes in a static hang (any grip) in as few sets as possible.Read More

Back Squats! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1: 6 reps @ 75% of 1-RM Back Squat *Sets 2-4: 3 reps @ 85% *Set 5: 6 reps @ 75% Metcon Complete as many rounds and reps as possible in 15 minutes of: 15 Wall Ball Shots (20/14 lbs) 10...Read More

Snatches! Weightlifting Five sets of: Power Snatch + High Hang Snatch Rest as needed Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex. Metcon Four rounds for time of: 300 Meter Run  50 Alternating Forward Lunges with KB/DB Farmer’s Carry (24/16 kg) Read More

Dan Loves Kettle Bells! Metcon Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run Immediately followed by… Three rounds of: 25 Ab Mat Sit-Ups 15 Box Jump Overs  8/5 Strict Pull-UpsRead More

Bike and Brew, Boot Camp, & Arm Farm!Read More

Deadlifts! Weightlifting Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 –...Read More

CFG Bike & Brew: June 5th, 2021 Want to get outside, ride bikes, drink beer and support local businesses?!?! Of course you do!  Since we are doing Murph earlier in the week which is very similar to our monthly Beer Garden, we thought it would be fun to go on another group bike ride and...Read More

1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 15 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 10 Handstand Push-Ups 20 Hand Release Push-UpsRead More

Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this...Read More