Who loves Kettlebell Snatches?? Metcon Four sets for max calories/reps of: 2 minutes of Rowing  Rest 30 seconds 2 minutes of Kettlebell Snatches (switch arms every 10 reps)   *Or Dumbbell Hang Snatches Rest 30 seconds 2 Minutes of Rowing Rest 30 seconds 2 Minutes of Push-Ups Rest 30 seconds CFG Strength- Wednesday 7:30pm Bench Press  A. Find 10RM  B. Then Drop Weight 12-15% perform 2×10 Front Foot Elevated Split Squats 3×6 Ea. Leg Wide Grip Pullup 5×5 (8RPE) Hamstring Curl 3×12-15 (7RPE) Tricep Pushdown 3×15-20 (8RPE) 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

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Metcon Four rounds for time of: 300 Meter Run 50 Alternating Forward Lunges with KB/DB Farmer’s Carry (24/16 kg) 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

Barbell Hip Thrusts! Weightlifting Five sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest two minutes Metcon For time: 21 Deadlifts (205/145 lbs) 500 Meter Row 15 Deadlifts 500 Meter Row 9 Deadlifts 500 Meter Row CFG Strength- Monday 7:30pm 4” Block Pull 4×5 (7RPE) Dumbbell Incline Bench 3×8-10 (7RPE) Goblet Squat 4×8 (8RPE) Dumbbell Rows 4×10-12 (8RPE) Dumbbell Lateral Raises 3×8-10 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

Public service announcement – Bring an extra pair of shoes when it snows  Metcon Complete the following for time: Three rounds of: 500 Meter Row  50 Double-Unders Immediately followed by… Five rounds of: 10 Dumbbell Push Press (50/35 lbs) 10 Alternating Lunges with DB Farmer’s Hold 10 Dumbbell Deadlifts Immediately followed by… Three rounds of: 400 Meter Run 50 Double-UndersRead more

First Boot Camp of 2021! 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