Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press (5-6 reps @ 20X1) Followed by… Weightlifting Every 3 minutes, for 6 minutes (2 sets): Bench Press (Max Reps @ 90% of today’s heaviest set) Metcon Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – 50 Double UndersMinute 2 – 12-15 Toes to BarMinute 3 – 10-12 Stationary or Ring Dips @ 1111Minute 4 – 15-20 Push-UpsMinute 5 – RestRead more

Weightlifting Back Squat  * Set 1 – 4 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 90%* Sets 4-8 – 2 reps @ 90-95%Rest 3 minutes between sets. Metcon “Nitrous” (Time)For time:1000 Meter Row50 Thrusters (95/65 lbs)Read more

Dress up today! Its Halloween!! CFG Fright Gone Bad 3 Rounds1:00min Max Rep Push-press, 75#(55#)1:00min Max Rep Box Jump, 20″1:00min Max Rep Sit-Ups1:00min Max Rep Wall Ball, 20#(14#)1:00min Max Calorie Row1:00min RestRead more

Arm Farm and Bootcamp!! Sunday is Halloween – Wear your costumes!!Read more

Weightlifting Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Pull + Power Snatch + Overhead Squat (1 rep @ 70-75%) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 1 Snatch Lift-Off + 1 Snatch from Below the Knee (1 rep @75+%) (After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.) Metcon Grettel 10 Rounds For Time: 3 Clean and Jerks (135/95 lb)3 Burpees Over the Bar To learn more about Grettel click here,,Read more