Metcon Three rounds for time of: 800 Meter Run 20 Dumbbell Squat Clean Thrusters (50/35 lbs) 20 Toes to BarRead more

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 3 Dumbbell Man-Makers (50/35 lbs) 6 Strict Pull-Ups 9 BurpeesRead more

Weightlifting Five sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds Metcon Two sets for times of: 50 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) Rest 5 minutes Note times for both sets.Read more

CFG Health & Wellness Expo Sunday, January 19th 12pm-4pm Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Slamballs (30/20 lbs) 10 Strict Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 Slamballs, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.Read more

CFG Health & Wellness Expo Sunday, January 19th 12pm-4pm To kick-start 2020, CFG will be hosting it’s 2nd Annual Health & Wellness Expo! Similar to previous years, our goal is to provide you with the knowledge and tools necessary to make 2020 your healthiest and fittest year yet.  Like last year we are switching things up to go way beyond just nutrition and we will be discussing more heath topics like recovery, injury prevention, and body fat percentage/testing. The gym will be set up with various booths highlighting local health and wellness professionals that will discuss products and services and how they could be right for you.  Throughout the afternoon, different specialists will offer seminars on health topics. Seminars will include:  Nutrition lecture led by Jessica Walker on different nutrition lifestyles: Paleo, plant based, Keto and flexible dieting (aka macros), and which one is righ for you based on your goals. Injury Prevention Seminars By Justin Dudley of...Read more