Upcoming CFG Events and News This Week: Saturdays Schedule: 8am, 9am, 10am, 11am classes Beginner classes : 8a, 10a, 5:30pm, 8:30pm Monday/Wednesday/Friday Just in time for summer…MyHan: 30 Day Fat Loss Program Kick off is this Saturday Don’t miss your chance —>here General Warm-up # 1 Then…, Back Squat – 70% x 20r Then…, 3 Sets…
Upcoming CFG Events and News This Week: Saturdays Schedule: 8am, 9am, 10am, 11am classes Beginner classes : 8a, 10a, 5:30pm, 8:30pm Monday/Wednesday/Friday Just in time for summer…MyHan: 30 Day Fat Loss Program Kick off is this Saturday Don’t miss your chance —>here General Warm-up # 2 Then…, Gymnasty Skillz EMOM x 10 Min ODD: 10 HSPU…
Upcoming CFG Events and News This Week: Saturdays Schedule: 8am, 9am, 10am, 11am classes Beginner classes : 8a, 10a, 5:30pm, 8:30pm Monday/Wednesday/Friday Just in time for summer…MyHan: 30 Day Fat Loss Program Kick off is this Saturday Don’t miss your chance —>here General Warm-up #1 Then…, Front Squat – 70% Superset…, Unweighted Reverse Lunges…
Upcoming CFG Events and News This Week: Saturdays Schedule: 8am, 9am, 10am, 11am classes Heavy Single Snatch or Clean & Jerk Then…, In Teams Of Two Complete 21-18-15-12-9-6-3 Of: Hang Power Cleans (185/115#)* Row/Bike/Erg* Burpee Box Jumps (24/20″)* Wall Balls (Each) Begin each round with a 400m MedBall Run, 20/14#—–>Depending on weather *Split the…
*Broadway Film crew will be filming “Sex, Drugs and Rock&Rock” tomorrow evening from 6p to 11pm at front entrance of CFG. Cones will be placed on the street for production proposes. Please advice the crew that you are a member of CFG and will be parking to attend a 1-hour class. General Warm-up…
General Warm-up # 2 Then…, “Mini Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run If you have a 20# vest wear it. If not run with a 20/14# ball. Then…, Big Ass Arms – 4s x 10r Then…, Complete Not For Time Banded Marching Soldiers – 4 x 12E/S Kneeling Hip…
Upcoming CFG Events and News This Week: Saturdays Schedule: 8am, 9am, 10am, 11am classes Beginner classes: 8a, 10a, 5:30pm, 8:30pm… Monday/Wednesday/Friday The MyHan: 30 Day Fat Loss Program 2.0–BEGINS MAY 9th!! The anti-diet Whole-food nutritional program. General Warm-up # 1 Then…, Front Squat – Superset…, Weighted Bulgarian Split Squat Weighted Russian Twists Then…, Strict Press Or…, Push…
General Warm-up # 2 Then…, Gymnasty Skillz EMOM x 10 Min 10 HSPU (Or whatever you can manage) Or…, 20ft HSW Or…, 10 Freestanding HSPU Then…, AMRAP in 10 Min Of: 12 Deadlifts, 20/14 9 Hang Squat Cleans 6 Wall Balls Or…, AMRAP in 10 Min Of: 12 Db Deadlifts, 50/40…
WK1 General Warm-up # 1 Then…, Back Squat – 70% x 10r x 3s Superset…, Weighted Reverse Lunges—-> Do Not Alternate! Box Jumps, 30”/24” Then…, Bench Press – 70% x 10r; 65% x 10r x 2s Superset…, Clapping Push Standing Band Pull Aparts Then…, Deadlift – 60% x 5r; 70% x 5r x 2s…
Upcoming CFG Events and News This Week: Saturdays Schedule: 8am, 9am, 10am, 11am classes General Warm-up #2 Then…, Front Squat – Build to a HS Then…, 30 Min Cap In Teams Of 3 100 HSPU 100 Deadlifts, 225/155 100 Burpees 50 Pwr Cleans, 225/155 100 Pistols 100 Deadlifts, 225/155 100 HSPU
