Camilla, just hanging out doing some deadlifts!   Strength 8 rounds today Back Squat (2-3 reps @ 30X1
) Rest 2 minutes between each set. PLEASE use spotters if necessary. These sets should all be heavy. Use rest time to stretch and mobilize your upper body. Conditioning 
Complete as many rounds and reps as possible in 6 minutes of: 135/95 lb Thrusters x 3 reps Pull-Ups x 6 reps 32/24 kg Kettlebell Swings x 9 repsRead more

  CHECK OUT this shot Coach Ryan took of Jo and Pat on Thursday!   Boot Camp: 8am Olympic Lifting: 9amRead more

On Wednesday of this week, there were 19 people at our 9am class. NINETEEN! So awesome!   Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 400 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.Read more

Coach Ryan and his boys doing a little outside row on Wednesday. Our gym is in an AMAZING location! Strength Four Rounds Rest :90 between movements and between rounds Dumbbell Walking Lunge (20 steps @ 1010) Dips (Max Reps) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 135/95 lbs Power Cleans x 5 reps Hand-release Push-Ups x 10 reps 100 Meter Run Each round is worth 16pts (Run counts as 1 pt) If you make it out the door before the buzzer, finish the run, and it counts!Rx Plus is back for today! (Check w your coach to see if this applies to you!)Read more

    This handsome devil is not going to like that I posted his “Senior Pic” on the CFG Website, but it needs to be done. Our very own Casey, has been training for most of the past year to “qualify” for try-outs for the Green Berets. This past weekend, he made it through the 3-day event and will be able to attend try-outs in Ft. Bragg in November. Casey, we’re so proud of you, man.  Congrats!   Strength Four Sets Rest ~:90 between movements and between rounds Shoulder Press (3-5 reps @ 20X1) Toes to Bar (10-15 reps
) Conditioning Three sets for max reps of: Pull-Ups x 60 seconds Rest 30 seconds 95/65 lbs Thrusters x 60 seconds Rest 30 seconds Double Unders x 60 seconds Rest 30 seconds Input your TOTAL score for each movement in the respective line. In the “Notes”, track your score by round.Read more