Are you going for Weighted or Strict Pull Ups?? Weightlifting Every 90 seconds, for 4 sets of each: Station 1 – Weighted or Strict Pull Ups x 2-3 Reps Station 2 – Banded Pull Aparts x 20 Reps Metcon Complete rounds of 21, 15 and 9 reps for time of: Dumbbell Thrusters (50/35 lbs) Chest-to-Bar...Read More
Who loves Split Stance Romanian Deadlifts?? Weightlifting Five sets of: Split Stance Romanian Deadlift x 4-6 reps each leg @ 3011 Rest 60 seconds Metcon Every 4 minutes, for 12 minutes (3 sets) for times: 200 Meter Run 10 Deadlifts (225/155 lbs) 200 Meter Run Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013...Read More
“Get A Grip” 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 partner who is working through reps of the complex will be inside while the other partner is outside running 300 meters. Once partner returns from the run they...Read More
Boot Camp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live feeds everyday on our IGTV for lifetime access. M-F 8am LIVERead More
Deadlifts! Weightlifting Every 2:30 minutes, for 7:30 minutes (3 sets): Deadlift x 2 reps @ 85-90% Every 2:30 minutes, for 7:30 minutes (3 sets): Deadlift x 1 reps @ 90-93% Metcon Three rounds for time of: 300 Meter Run 30 Kettlebell Swings (24/16 kg) Rest 1 minute Zoom Link for On Demand Class: 8AM Class...Read More
Bench Press! Weightlifting Five sets of: Bench Press x 3 Reps @20×1 Rest 2 minutes between sets Metcon “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206...Read More
Who likes to Overhead Squat?? 🙂 Weightlifting Every two minutes, for 16 minutes of, 8 sets: 2 Hang Power Snatch + 1 Overhead Squat Metcon Complete as many rounds as possible in 9 minutes of: 3 Power Snatches (95/65 lbs) 6 Burpee Box Jump-Overs (24″/20″) Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013...Read More
***Exciting News*** Sign up in the gym for CFG Bike and Brew Tour, Saturday 19th!!! Rest, do your mobility, and stay extra healthy because we’ve got 1RM Back Squats this Wednesday! 🙂 Metcon Every minute, on the minute, for 24 minutes (4 sets) of: Minute 1 – Strict Pull-Ups Minute 2 – Strict Handstand Push-Ups ...Read More
Teams of two! Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (20/15 kg) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same...Read More
