Vee, just having some fun with her Side Planks on Wednesday!   Strength Four rounds Box Step Ups (6-8 reps @ 2111) Rest 60 seconds Single Arm Dumbbell Row (Max Unbroken Reps each arm @ 2010) Track the set with the most reps. Try to match reps with each arm. Rest 60 seconds   Conditioning Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell Ground to Overhead (40/20#) 30 seconds of Rest 30 seconds of Row Sprint 30 seconds of Rest Today IS a day to fight through and work on double-unders. Everyone should spend their 30 seconds of time each round working on doubles today. Try to not stop moving on the dumbbell reps, alternate reps by arm however you’d like, 5 each arm is suggested, but not required. Row is an all-out sprint. Every time!Read more

Jay and Deane, father son duo, started training with us at 7am. If you see them while you’re in the gym, please introduce yourselves. Welcome, gentlemen!   Strength Three rounds Strict Dumbbell Press (6-8 reps @ 21X1) 45 seconds rest Side Plank: 45-60 seconds each side (No need to track this) Rest 45 seconds   Conditioning Two sets for times of: Row 500 Meters 25 Hand-Release Push-Ups 15 Hang Power Snatches (95/65 lbs.) 15 Wall Ball Shots (20/14#) Rest 2 minutes No Rx Plus is allowed for this workout. Each round is meant to be as close to a full sprint as possible. Track each round time separately.Read more

Just another group warm-up here at CFG!   Strength Four rounds today Deadlift (4-6 reps @ 2111) Rest 20 seconds High Box Jumps (4-6 reps @ 15X1) Rest 2-3 minutes   Conditioning Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings (24/16kg) 50 Double Unders or 150 SinglesRead more

Christina with an awesome lockout last week!   Strength Three rounds today Front-Foot Elevated Split Squat (8-10 reps each leg @ 3011) Place front foot on a 4″ platform – 45# Bumper Plate. Use Dumbbells or kettle bells Rest 45 seconds Single-Arm Trap Raises (8-10 reps each arm @ 2111) Rest 45 seconds   Conditioning For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking Lunges with 45/25 lb. Plate Overhead Please control weights back to the ground, dropping for overhead can be dangerous!Read more

Andrew getting after some Hang Cleans!     Conditioning In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) Goblet squats for individuals with mobility issues or new to movement. Pick weight where athlete can aim to complete 10 reps at a time.Read more