3 Min Time Cap Of: 50 Calorie Assault Bike or Row. This must be done first. Work in teams of 2 or 3. Then…, 8 Min Time Cap Of: 40 Burpees 40 KBS, # 40 Toes 2 Bar or Knee 2 Midline Then…, Bench Press – 75% x 8 x 4 Extra Credit…, Vanity work…
General Warm-up #1 Then…, EMOM x 10 Min Power Clean & Jerk – 80% x 2+1 Scaled List: Bench Press – 5 x 5 Then… (Optional) Hang Clean Pull – 90% (Of Clean) x 3r x 4s Then…, :4 Sec Down Phase Back Squat + : 2 Sec Bottom Hold (No Bounce) – 75%…
“Scooter” Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100m Row Sprint Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody….
Upcoming CFG Events and News This Week: ROMWOD (Range of motion) class added to schedule: Sundays @ 9:30am Open Floor Sundays 10am-12:30pm. SATURDAY—Bring a Friend Day!!! We have been getting requests from members who want to bring friends in to WOD with them! As much as we love this, we often do not allow it…
EMOM x 20 min Row 200m Sled Run 60m, 90/75# x 4 Pull-ups x 10 Burpees x 15 Box Jumps, 24/20” x 10 Extra Credit…, Pigeon Hold – 4E/S x :45 Couch Stretch – 4E/S x :45 Side Lunge + Standing Curl – 4 x 10 Banded Face Pulls – 4 x 15…
Clean or Snatch – HS for the day (20 min cap) If you can not Clean or Snatch Substitute with: Bench Press – 5 x 1 (Based on feel) or Ring Push-ups – 5 x ME Then…, Time Cap: 4 minutes Speed Ladder DI 7 Front Squats 265/175 5 Front Squats 285/185 3 Front Squats 295/195…
General Warm up #1 Then…, Snatch Warm-up Then…, Time Cap: 8 minutes Board Side 3 rounds for time of: 75 Double Unders or 150 Singles 8 Overhead Squats, 155/105# Rest 4 min Then…, Time cap: 8 minutes Rig Side 3 Rounds for time of: 10 Toes-to-bar or 15 Knee to Midline 8 Hang…
General Warm-up #2 Then…, Clean Warm-up Then…, Clean & Jerk – 83% x 5 sets (1+2) or 5 sets (1+1 Based on feel) Then…, Back Squat (No Bounce!) – 85% x 3 reps x 5 sets or 5 set x 3 reps (Based on feel) Then…, Time Cap: 10 minutes 15-12-9 reps for time…
