We Will Be Announcing The Winner of Rowvember This Saturday, 14th at the Christmas Party! Weightlifting Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – Max Reps @ 80% Rest 3 minutes between sets. Metcon For time: 50 Burpees Over the Barbell 50 Front-Racked Alternating Reverse Lunges (95/65 lbs) 50 Push Presses (95/65 lbs) 50 Toes to BarRead more

Saturday, 14th! CFG! Christmas Party! Lights! Bounce House! Bartender! Food! Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of Rowing 800 Meter Run 50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.Read more

BYOD (Bring Your Own Dish) Healthy or Not! This Saturday, 14th At The CFG Christmas Party! Weightlifting Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9 minutes (3 sets): Back Squat x 4-5 reps @ 85% Metcon Complete as many rounds and reps as possible in 15 minutes of: “Strict Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air SquatsRead more

The Countdown To The Annual CFG Christmas Party Has Officially Begun! Don’t forget to pick out your favorite outfit (Gym Clothes, Regular, Black Tie?? You Choose!) See you All This Saturday, 14th! *Yoga is Cancelled for the Rest of December* Weightlifting Take 12 minutes to build to approximately 80% of your 1-RM Clean  and then… Metcon Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Cleans Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.Read more

Metcon In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.Read more