Z, working on her mobility before Boot Camp on Thursday! Strength Clean and Jerk (Take 15 minutes to practice technique) Today is supposed to be time to work on technique, our goal is not to go heavy. Think about a few key points, and spend the time getting better at them. Examples may include: Full Extension on Clean, Speed Under the Bar, Footwork on the Jerk, etc.   Conditioning Two sets for max reps of: Against a 6 minute running clock, Row 1000 Meters Back Squat x Max Reps Suggested loading: Men = bodyweight Women = 3/4 bodyweight Rest as needed between sets.Read more

  Jason doing front squats during our lonnnng workout on Tuesday. Also, America!   Strength Bench Press (Build to a new 1 rep max!) Perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)   Conditioning In teams of 2, partners alternate to complete three sets each of: 400 Meter Run 50/30 Push-Ups Men are to do 50 push-ups per round, women are to do 30. If you...Read more

  Kayden warming up for some Cleans in his Bermuda shorts.   Conditioning For time: 48 Pull-Ups 48 Kettlebell Swings (24/16kg) 600 Meter Run 36 Wall Ball Shots (20/14lb) 36 Alternating Dumbbell Snatches (40/20lb) 600 Meter Run 23 Box Jump Overs (24/20″) 23 Toes to Bar 600 Meter Run 600m Loop will be out the back door, around the entire building, in the back door. (Do not run in the front door) Goal today is to keep moving through all sets, not select a weight that is so heavy it requires lots of rest. Not unbroken, but short, quick rests.Read more

  Brandon taking his CFG Shirt to the “Happiest Place on Earth”!   Conditioning In teams of 3, with one person rowing and one person performing the couplet, complete: 2000 Meter Row (each member of team) 12 Rounds (Total) of: 12 Front Squats (135/95 lbs) 31 Burpees Teammates may partition reps and rowing however they want so long as each individual completes a 2000m Row, and only one person is working on the couplet at a time. *Everyone is going to row the same distance, and in a perfect world of equal splitting of reps, everyone will do 48 Front Squats and 124 Burpees. Odds are that everyone will have completed their rowing before they get near finishing the 12 total rounds. When that point comes, it’s still only 1 person working at a time, and they’ll probably be just fine with that. They can partition reps however, so the...Read more

  A HUGE congrats to our team “Golden Oldies” with Jen, Wendy, Tony, and Jud, for their SECOND PLACE finish at the Red Rocks Throwdown!!  Our team of Danny, Megan, Christie, and Tom placed 4th. THANKS TO EVERYONE who came out to support our athletes today, as well.  You guys are the best, and we had so much fun hearing you cheer for us!   Strength Power Clean (In 18-20 minutes, work up to a 1-RM Power Clean) Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep   Conditioning Working in intervals of 60 seconds of work followed by 60 seconds of rest,...Read more