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

Rest 90 Seconds

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Stretching

1 Minute Pigeon Stretch 

1 Minute Mountain Climber Thoracic Twists

Warm up

6 minute AMRAP: 

5 Kang Squats 

5 Single Leg Glute Bridges 

5 Plank Jacks 

5 Lateral Lunges  

5 Pike Push ups

Metcon

Complete as many rounds and reps as possible in 6 minutes of:

10 Push Press or Elbow Plank Marches 

10 Burpees Over Object

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

10 Ground to Overhead or Star Jumps 

10 Mountain Climber Twists Ea. 

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

10 Pulse Ups 

10 Cossack Squats

CFG Running:

4- Mile Run for Time