Yo Pe!!!  See what we did there? Personal Training: Strength Every 90 Seconds, for 15 minutes (5 sets) of: Station 1- Deadlift 8 reps @21×1 Station 2 – 5 Ab Wheel Rollouts  Metcon Assault Bike Tabata Sprints: 10/20 x 8 Rounds  20/10 x 8 Rounds  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 *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  Warm up:  1 minute High Knees   1 minute Down Dog Cobra – Fast 1 minute Air Squats  1 Minute Hamstring Sweeps   4 Rounds  5 Prone Presses 4 Sprinter Steps Ea.   3 Deadlift Jumps  2 Drop Squats  1 Turkish Get Up Each Arm Metcon “Home DT” Ten rounds for time of: 12 Deadlifts or Supermans  8...Read more

Hopefully with all the barbers closed down, Darren’s hair is back to this! ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm Up:  0-1 – Tiny broad jump Forward/backward  1-2 – Lateral Lunges  2-3 – Plank Marches  3-4 – Bootstappers  4-5 – Ankle Drivers  5-7 – stretch on your own Metcon Between you and a partner accumulate as many reps as possible in 25 minutes of:  0:00 – Run  5:00 –Shoulder to Overhead  10:00 – Weighted Sit Ups  15:00 –Goblet Squats   20:00...Read more

Nice hat Chads ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm Up:  3 Rounds  30 seconds heart rate  5 Squat Tuck Jumps  5 Hamstring walk outs  5 Squat Tuck Jumps  5 Kang Squats  10 Alternating Single Leg V-Ups Metcon Deck Of Cards:  Frog Pumps (with or without weight) https://www.youtube.com/watch?v=twJfjVteVbI Kettlebell Swings or Deadlift Jumps  Air Squats  Kneeling Chop to Lift https://www.youtube.com/watch?v=mQvotoz6kqA (double card for each side) Jokers – 20 BurpeesRead more

Who is excited for this years 14er Trip!? ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm Up:  2 Rounds:  High Knees – 20 Butt Kicks – 20 Single leg RDL – 10 Right Single leg RDL – 10 Left  Standing Scap CARs – 5 F/B YTW – 5 Metcon “Home Diane” Complete rounds of 30, 20 and 10 reps for time of: Deadlifts or Supermans  Pike Push Ups or Strict Press Weightlifting Every minute, for 12 minutes (4 sets) of: Station...Read more

CFG’s first member ever with one of the most scenic Ragnar legs anyone has ever had ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm Up: 8 Minute AMRAP  2 Inch worms  5 Bootstrappers  10 Star Jacks  5 Push Ups  2 Face Up/Face Down Scorpions Metcon Complete as many rounds and reps as possible in 8 minutes of: 20 Sprint Drives (20 Ea. Leg) 10 Renegade Rows or 20 Plank Shoulder Taps  Rest 4 minutes, and when the running clock reaches 12:00…...Read more