Our members coming back strong! Personal Training: Metcon For 30 minutes, between you and a partner, perform as many rounds and reps as possible of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 200m Run You go I go Style, one partner will finish a full round before the second partner works through their round, continue...Read More
Come get one! Personal Training: Metcon Deck of Cards Toes to Bar or Knee Raises Empty Barbell or Unweighted Step Ups (12 in) – Double Reps Plank Hip Shifts Box Empty Barbell (or unweighted) Hip thrusts Jokers x 2 – 800m Run At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461...Read More
If you haven’t already, don’t forget to check out the CFG Running program on Tues, Thurs, Fri, and Sundays! Personal Training: Weightlifting Every 60 seconds for 12 minutes (6 sets): Station 1 – Landmine Rows – 5 reps Station 2 – Bench Leg Lowers – 6 reps @30×1 Metcon Two Sets for Times: 750m Row...Read More
Who got the best quarantine hair cut?? 🙂 Personal Training: Weightlifting Every 2:30, for 12:30 minutes (5 sets) of: Deadlift – 5 reps @21X1 Metcon 21-15-9 Assault Bike Cals Deadlifts (175/125#) At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848...Read More
Who has been practicing their jump roping at home? Personal Training: Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets): Strict Press – 4 reps Immediately into – Max Effort Chin or Bar Hold Metcon Perform as many rounds and reps as possible in 6 minutes of: 6 Strict Handstand push-ups or Wall Climbs 6...Read More
Who’s loading up their barbell like this?? 🙂 Personal Training: Weightlifting Every three minutes, for 15 minutes (5 Sets): Snatch pull – 5 Reps For the snatch pull, the barbell should be lifted controlled from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a...Read More
Some of our CrossFit Kiddos! Personal Training: Weightlifting Every 2:30, for 12:30 minutes (5 sets) of: Front Squat – 5 Reps Metcon Every Minute on the minute, for 8 minutes: 15 Wallballs Rest at least 20 seconds before the next set. At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password:...Read More
Our members are back at it! Personal Training: Metcon In teams of two, complete four sets for max reps of: 60 seconds of Strict Press 60 seconds of Lateral Rower Jump Overs (can step on and over plates) 60 seconds of Rowing One Partner works for 60 Seconds while another partner is resting, then switch....Read More
These health safety precautions double as having your own little pain cave! Personal Training: Metcon Deck of Cards: Cossack Squat (with plate or barbell on back) Flutter Kicks (Double the card) Prone Scapular Retractions Back Clap Jumping Jacks Jokers x 2 – 30 Barbell Windshield Wipers At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 ...Read More
