Warm-Up Tabata “Bottom-to-Bottom” Air Squats *10sec Rest has to be in the “hole” of the squat. A. Back Squat 5×1 Aim to add 5# to last weeks working weight B. 3 rounds – 9 minutes *no rest in between rounds – accumulate as much time in the following positions during the (60 sec time…
Rankel Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton,…
“Fight Gone Bad” 3 Rounds 1 min Wallballs 20/14 1 min SDLHP 75/55 1 min Box Jumps 20″ 1 min Push Press 75/55 1 min Row for calories 1 min Rest Score is total repetitions performed. The LuRong Living Paleo Challenge has come to an end. We are so proud of everyone…
In teams of 3 Run 400 Meters together 150 Wall Balls 20/14 Run 400 Meters together 100 Hang Power Cleans 135/95 Run 400 Meters together 50 Synchronized Burpees *partition the reps however you like
1. Warm-Up 20 Empty Bar Good Mornings 20 Empty Bar Thrusters Run 800m 2. Deadlift 3×5 *Add 10# from last weeks working weight 3. Bench Press 3×5 *Add 5# from last weeks working weight 4. Accumulate 3 minutes in weighted plank hold.
A. Supersets: 3 x 5 Strict Pull Ups – (2 second pause at top) 3 x 5 Strict Ring Dips – (2 second pause at bottom) B. 5 rounds for reps of: 1 minute Row 1 minute Sit-ups 1 minute KB Swings, 24/16 1 minute Rest
A. Back Squat 5×1 Aim to add 5# to last weeks working weight B. Complete for time: 200 meters Farmer Carries 70/55# 100 OH Walking Lunges 45/25 Annoucement: 2nd Annual CFG Throwdown Saturday, January 17, 2015! Save the date. More details to come…… Movember….
A. 500m row for time B. “DIANE” 21-15-9 DeadLift 225/135 HSPU C. 800m – cool down run.
Congratulations Daniel on completing your first NYC Marathon. CFG is proud of you and your amazing accomplishment! “The Filthy 50″ For time: 50 Box jump, 24″/20″ 50 Jumping pull-ups 50 Kettlebell swings, 16/12kg 50 Walking Lunge steps 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20/14#…
Good luck to Daniel Suriel running the NYC Marathon Tomorrow! Open Floor 10a-1p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Grab some bands, lacrosse…
