Weightlifting Three sets for max reps of: Unbroken Bench Press (Max) (Males = 100% of Bodyweight/Females = 75%) Rest 15 seconds Unbroken Strict Pull Ups  (Max) Rest 3 minutes   Metcon Every 6 minutes, for 18 minutes (3 sets) for times:Run 600 meters50 Double-Unders20 Push Presses (115/75 lbs)Read more

  Metcon Three rounds for time of:15 Deadlifts (225/155 lbs)15 Toes to Bar   Weightlifting Posted Single-Leg Deadlifts (10 reps each @ 3011) Rest 60 seconds Barbell Glute Bridge (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each side ) Rest 60 secondsRead more

Metcon Three Wise Men Tribute  “Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)10 Burpees Over the BarbellRest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)20 Pull-UpsRest 2 minutes, and then…“Beau”Complete as many rounds and reps as possible in 4 minutes of:15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)   To learn more about Three Wise Men Tribute click hereRead more

  WEEKEND REMINDER: PAVING PARKING LOTS The complex is being paved this weekend (Saturday and Sunday) so we ask that you park as close to/in front of CFG as possible and steer clear of parking in front of the neighbors. Thank you for understanding.     Metcon In teams of two, complete three rounds for time of:1000 Meter Row (500m Row Each)60 Dumbbell Snatches (50/35 lbs)40 Single Arm Dumbbell Overhead Squats (50/35 lbs)20 Burpees     Partners may partition the repetitions however they choose, but only one partner may be working at a time .Read more

WEEKEND REMINDER: PAVING PARKING LOTS The complex is being paved this weekend (Saturday and Sunday) so we ask that you park as close to/in front of CFG as possible and steer clear of parking in front of the neighbors. Thank you for understanding.Read more