Congrats to CFG athlete Lisa Strong for taking First Place at the PrimalPalooza CycleCross race this weekend!!! Warm-up/Mobility: Coaches Choice, 10min Strength: 1. Shoulder Press, 3×5 @ 75%-80% Warm-up as needed 2. Pendlay Row 3×10 Warm-up as needed 3. Push-press and Sumo-Dead Lift High Pull (SDLHP) Warm-up   Conditioning: AMRAP 12min 20 SDLHP, 35#-95# 20 Toes 2 Bar or Hanging Knee Raise 20 Push Press, 35#-95#Read more

 Warm-up/Mobility: Coaches Choice, 10min Strength: Jump Squat, 3 x 8 (Light, use as warm-up for Back Squat) Back Squat, 3×5 @ 75%-80% Conditioning: Every Minute On the Minute (EMOM) for 10 minutes 12 Burpees As many Double Unders or Tuck Jumps as possible in the remaining minute.Read more

8AM:  Boot Camp   9AM: Olympic Weightlifting Olympic Weightlifting: Coach Sergio will be breaking down the Snatch again with focus on… 1) 3-postion Squat Snatch 2) Snatch BalanceRead more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Close Grip Bench Press, 5×5 @ 70%-75% Warm-up with 2×4 first 2a) Pull-overs 3×10, Demo Video, (feet will be on the ground) Start light, keep it light 2b) Straight Bar Curl, 3×25 15#-45#, this is not for body building purposes, but for re/pre-hab   3) Power Snatch Warm-up, 3×3   Conditioning: 3 Rounds 15 True Push-ups 15 Pull-ups, any style (or 8 Bar or Ring Muscle-ups) 10 Power Snatches, 45#-115# 20min Time LimitRead more

Warm-up/Mobility: Coaches Choice, 10min   Strength: 1a) Weighted Lunges, 5×5 (each leg), heaviest possible Warm-up as needed 1b) Supermans, 3×15 1c) Hollows, 3×15   Super set the superman’s and hollow’s on the 1st, 3rd and 5th sets of Lunges Conditioning: Working in teams of 2, complete the following AMRAP 15min 30 Ball Slams or Plate 2 Overhead 60 Wall Balls 90 Double Unders or tuck jumps   Only one person can be working at a time. Divvy the reps as needed between the team, think the 5-10rep range.   If solo, go 15/30/45Read more