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 (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 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 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

1RM Back Squat! Weightlifting Take 20-25 minutes to build to a 1-RM Back Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Metcon Three sets, for max calories: 1 minute of Rowing  Rest 60 Seconds  This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today. 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...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 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

***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  Minute 3 – Single-Arm Alternating Dumbbell Snatches (70/50 lbs) Minute 4 – Ring or Stationary Dips  Minute 5 – 40 seconds of Front-Leaning Rest Minute 6 – Rest 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