Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. It’s recommended to take Sunday off and rest for Monday! – Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Renegade Rows (L+R=2) 50/35# 10 Goblet Lunges 32/24kg Rest exactly five minutes, and then . . . In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 300m Run 6 Burpee Box Jump Overs (24″/20″) – MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/28/18 Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station will be...Read more

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – Noon – MEMORIAL DAY MURPH LOGISTICS AND HEAT TIMES FOR 5/28/18 Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station will be posted on the website on Sunday night and will also be on the whiteboard when you arrive Monday. If you haven’t signed up yet or need to change your heat time or workout option email [email protected] ASAP!! Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board. Please check the board when you get in the gym to see which “station” you’re assigned to which is also listed below. Don’t forget we’ll be having a BBQ after the workout, where CFG will provide...Read more

Weightlifting Five sets of: Push Press (3-5 Reps) Rest 2-3 Minutes Metcon  Every minute, on the minute, for  10 minutes: Minute 1 – 5 Power Cleans (175/125 lbs) Minute 2 – 12/6 Calories of RowingRead more

Avoiding the heat and going to Meyer’s Ranch tomorrow! Meet here at 6pm.Read more

Trail Run at 6pm, details here! – Weightlifting Four sets of: Bulgarian Split Squat (6-8 reps @ 30×1) Rest 2 Minutes Strict Supinated Grip Pull-Up (4-6 Reps) Rest 2 minutes Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To Bar 6 BurpeesRead more