Congrats to coaches Megan, Christie, and Jess taking 5th place out of 100 teams at Girls Gone Rx’d this weekend! Conditioning: Five Sets of : 90 seconds of Rowing (For Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps 24kg/16kg) 30 seconds of Rest 90 seconds of Plank (from elbows) 30 seconds of Rest Score is to total of both Calories from Row an Kettlebell Swings. Try to hold planks as long as possible.Read more

From 11 years old to 62 years young, nearly everyone PR’d on Back Squat today at the 4:30 Class!! Great job, everyone!   Strength Shoulder Press (5 or 6 sets @ 20X1 tempo) 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) For the shoulder press, 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   Conditioning “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/20″) 7...Read more

Brad feeling the burn at FGB last weekend!   Strength Back Squat (Build to today’s heavy 1RM @ 30X0 tempo) For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 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   Conditioning In teams of three, row as many meters as possible in 12 minutes: Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.   Goal is to hold semi-consistent 500m splits while pushing. Get after this one, friends. Workouts like this will...Read more

  Monday was a great day for Deadlifts at CFG!   Strength Hang Clean (15 minutes to build to today’s 1RM Hang Clean) Speed. Under. The. Bar.   Conditioning Grace For Time: 30 Clean and Jerks, 135# / 95# This weight can be challenging, but there will be a 12 minute time cap on this workout.   For context, the best athletes in the world complete this workout in 2:30 or less. Have fun, and keep strong form!Read more

Fight Gone Bad was an amazing time on Saturday! Great job to everyone who completed the workout, and thanks to Brianne for taking pictures. We can’t wait to see them later in the week!   Strength 5 sets today 90 seconds between everything Bench Press (2-4 reps @ 20X1) Keep that bar bath vertical, and drive through the heels! Ab-Wheel Roll-Outs (6-8 reps @ 3020) Control these, please!   Conditioning Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 30 Push-Ups 400 Meter Run Aim for 2 sets on the KB Swings, and only do hand-release push-ups if you can’t have your chest touch the floor before locking out.Read more