Who loves Helen?? Weightlifting Every 90 Seconds, for 12 minutes (8 sets): Strict Shoulder Press x 1 rep (sets 1-3 feel free to do 2-3 reps and use as an extension to warm up) Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Zoom Link for On...Read More

Back Squats! Weightlifting Five sets of: Back Squat x 2 reps @30X1 Rest 2-3 minutes Metcon Two Sets, for max calories/reps: 2 Minutes of Wall Ball Shots (20/14 lbs) Rest 60 seconds 2 Minutes of Rowing Rest 60 seconds Repeat for 2 sets. Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID:...Read More

Partner Wod! Metcon In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 30 Reverse Lunges (24/16kg Holding wallball in bear hug position) (Partner A runs 400 meters; Partner B performs 20 Wall Ball Shots; Partner A performs 30 Reverse Lunges; Partner B...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 LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead More

Who is working on their cleans? Weightlifting Every 90 seconds, for 15 minutes (10 sets): Clean Deadlift + Hang Clean (pause 2 seconds at power position at top of Clean Deadlift before performing Hang Clean) Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Power Cleans (135/95 lbs) 14 Toes...Read More

Check out the bulletin board for upcoming fun things! Go sign up for the CFG 14er! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Push Press x 3 Reps Build over the course of the 6 sets to today’s heavy. Metcon Three sets for max reps of: 60 seconds of Box Step Ups...Read More

Back Squats! Weightlifting Five sets of: Back Squat x 3 reps @30X1 Rest 2-3 minutes Metcon Three rounds for time of: 20 Back Squats (165/105 lbs) 10 Chest-to-Bar Pull-Ups 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...Read More

Bench Press! Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Bench Press @21×1 Set 1 – 5 reps  Set 2 – 3 reps  Set 3 – 3 reps  Set 4 – 2 reps  Set 5 – 2 reps Metcon “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) Zoom Link for...Read More

Deadlifts! Weightlifting Five sets of: Deadlift x 2 reps @ 30X1 Rest 3 minutes between sets Metcon For time: 400 Meter Run 21 Deadlifts (185/125 lbs) 400 Meter Run 15 Deadlifts  400 Meter Run 9 Deadlifts  400 Meter Run Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password:...Read More

Partner WOD! Metcon In teams of two, complete as many rounds and reps as possible in 30 minutes of: 30 Mountain Climbers  25 Slamball Russian Twists (30/20 lbs)  20 Goblet Slamball Squats (30/20 lbs) 15 Slamballs (30/20 lbs)  10 Hand Release Push-Ups *Partners are alternating full rounds Zoom Link for On Demand Class: 8AM Class...Read More