0:00 In teams of 2/3 Row as many calories as possible in 5 min switching every 10 pulls. As soon as you get off the rower perform 5 burpees. Ends @ 5:00 Starts @ 6:00 Snatch Warm-up Starts @ 12:00 Snatch or Pwr Snatch EMOM x 10 Ends @ 22:00 Rest 3 min then…, Starts…
0:00 Group A) Run 800m + 20 Burpee Box Jump Overs, 24/20″ Ends @ 6:00 0:00 Group B) Row 800m + 20 HSPU Ends @ 6:00 Starts @ 9:00 Switch!! Group A now does what Group B was doing, etc. Ends @ 15:00 Then…, :2 Pause Goblet Squat – 5 x 10 @ 32/24kg—->>Bottoms up!!…
0:00 100 Double-Unders Ends @ 1:30 Starts @ 3:00 30 Burpees Ends @ 5:00 100 Double-Unders Ends @ 6:30 Starts @ 8:00 30 Burpees Ends @ 10:00 Starts @ 15:00 Clean & Jerk EMOM x 10 Min 1: C&J Min 2: Clean Min 3: C&J … Min 9: C&J Min 10: Clean Ends @ 25:00…
0:00 Low** or High Bar Back Squat – Build to a 3RM Ends @ 20:00 Starts @ 20:00 Bench Press – Build to a 1RM Ends @ 40:00 Starts @ 45:00 “The Get Down” 10 Muscle Snatches, (75,55) 20 Alternating Hang Power Snatches, (75,55)*** 30 Air Squats 30 Low Burpee Bar Hop Overs 20 Alternating…
CFG HIKE: Camp Smith trail to Anthony’s Nose Hike This Sunday! Meet at CFG 9am. Total Distance: approximately 6 miles Estimated hiking time: 5 hours Lots of great views of Hudson River and surrounding mtns. This is one of my favorite trails. Three up and downs to a beautiful vista of bear MTN. Bridge and…
Announcements: CFG HIKE: SUNDAY June 14th !!! Our very own Keith Horan aka Mr. NatGeo (National Geographic) has put together another awesome hike. Details below. Meet at CFG 9:00am. We suggest bringing a change of clothes/snacks/plenty of water for hydration and shoes for afterwards. Anthony’s Nose Hike Total Distance: approximately 6 miles Difficulty: medium –…
Announcements: CFG HIKE: SUNDAY June 14th !!! Our very own Keith Horan aka Mr. NatGeo (National Geographic) has put together another awesome hike. Details below. Meet at CFG 9:00am. We suggest bringing a change of clothes/snacks/plenty of water for hydration and shoes for afterwards. Anthony’s Nose Hike Total Distance: approximately 6 miles Difficulty: medium –…
0:00 Clean Wu (3 min) Starts @ 5:00 EMOM x 10 min Hang Clean + Clean —-> You choose your opening weight. Increase load each minute. Ends @ 15:00 Starts @ 15:00 50 Plate (45#) Push-ups 50 Mountain Climbers (1/1) —-> Hands on the plate Ends @ 20:00 Starts @ 25:00 Front or Back Squat…
Pick two skills, one from each, and practice for 12 min. ODD: HSW 20” or :30 sec HS Hold or Deficit Kipping Handstand Push-up x 8 ODD: Rope Ascent 15″ x 2 ODD: Shoot Through x 8 EVEN: Ring Muscle-ups 6 or Elevated Rows x 8 EVEN: Bar Muscle-ups 6 EVEN: C2BP 6 Then…, Snatch…
0:00 In teams of 2/3 row 1K switching every 10 pulls. Ends @ 5:00 Starts @ 7:00 Squat – 65% x 3; 70% x 3; 75% x 3; 80% x 3 x 2 Superset with…, 30″ Box Jumps x 3 Right Into…, Press – 65% x 3; 70% 3 x 2; 75% x 3; 80%…
