REMINDER: There is only ONE class on July 4th. That class is at 9am. It will not be a HERO Workout, but it will be awesome (mostly body-weighted activities for those of you who are wondering). Wear your Red, White, and Blue attire (costumes), and let’s have some fun!   Happy Birthday, USA!  Read more

  The UNIT pulling some serious weight over the bar!   Strength Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 1-2 minutes between movements Weighted Pull-ups (3 reps) Try and beat your last weighted pull-up results for 3 reps! Rest 1-2 minutes between rounds Conditioning Three rounds for time of: 135/95 lbs Thrusters x 10 reps Burpee Pull-Ups x 10 reps 300 Meter Run Aim for Thrusters to be unbroken each round. For Burpee Pull-Ups, if you need bands for pull-ups, do 10 burpees away from the rig, then 10 pull-ups.Read more

  Reminder, there will be NO Yoga tomorrow morning!   Strength Push Press (Build to today’s heavy 1RM) *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest 2 minutes between sets and use that time to prep for the conditioning workout   Conditioning Three rounds for time of: 275/185 lbs Deadlift x 10 reps Ring Dips x 15 reps Double-Unders x 30 reps Deadlift should be a heavy weight to where you can get through all 10 in no more than 2-3 sets. Sub for Ring Dips will be Matador or Box Dips, still 15 reps. Sub for Double-Unders will be 90 Single-Unders.Read more

Some of our CFG Kids getting after it!   Strength Hang Snatch (5 sets of 3 reps) 2-3 minutes rest between sets   Conditioning Every minute, on the minute, for 10 minutes, complete: 135/95 lb Power Snatch x 3 Toes to Bar x 6 reps Box Jumps x 9 reps Modify reps and weight if you need to from the start. In the event that one round takes you more than one minute, finish that round, then rest the remainder of the following minute. Try to finish each round!Read more

Announcements: Friday is 4th of July!  We will only be offering one class time at 9am! Please don’t forget to reference Saturday’s Website post to get information, and register for, our gymnastics seminar we have coming in a few weeks! LINK HERE     Strength Three Sets Back Squat (6-8 reps @ 30X1
) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 2111) Rest 90 seconds   Conditioning Four sets of 3-minute sprints of: “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. (Running total)Read more