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 to Bar 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

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 (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds of Sit-Ups Rest 60 seconds 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

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 our IGTV for lifetime access.  M-F 8am LIVE Arm Pharm Friday at 10am LIVE Sat and Sun at 9am LIVERead 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 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

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: 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