WOD

CFG is Closed today. See you Monday. Happy Easter.

*Closed on Easter Sunday* No Classes on 4.17.22 PARTNER STRENGTH + “DOUBLE GRACE” 60 CLEAN & JERK @155/105 10 MIN CAP + Superset PARTNER WOD EVERYTHING SPLIT 3-2-1 PARTNER LAPS 60 – 40 – 20 DB BOX STEPOVERS @50/35 10 – 10 – 10 WALL WALKS

WARMUP 500M JOG 10 DUCK WALKS 10 BTM SQUAT ROTATIONS 20 ALT LIZARDS 20 SHOULDER TAPS 10 HAND RELEASE PUSH UPS 20 GLUTE BRIDGES 20 AIR SQUATS STRENGTH FRONT SQUATS (12 MINS) FIND A HEAVY SINGLE FOR THE DAY. 3 MINS ON / 1 MIN OFF X5 AMRAP 1512 CAL 15 DL (185/125) 10 PU…

PUMP PARTY 5 SETS OF: (15 MINS) 5 BENCH PRESS (MOD WEIGHT) 10 PUSH UPS 5 HEAVY DB SNATCHES THEN.. 5 SETS OF: (20 MINS) 10 DB LAT PULLOVER :45 SEC FARMERS HOLD 10 BARBELL BENTOVER ROWS THEN… 3 SETS OF: 1:00 MIN PLANK 30 HEEL TAPS 30 LEG RAISES

WARMUP 2:00 MIN WARMUP — DYNAMIC WARMUP – 30 JUMPING JACKS 30 BUTT KICKS 30 KNEE RAISES 30 MOUNTAIN CLIMBERS – GENERAL WARMUP 10 ALT LIZARDS 10 DOWN DOGS + TOE TOUCHES 10 REVERSE WITH TWIST 20 SIDE TO SIDE TOE TOUCHES POWER CLEAN PREP WOD PREP 3 RDS (6 – 8 MINS) 100M RUN…

WARMUP 1:00 MIN WALL HINGE 20 PVC BTN PRESS 10 PVC PASS THROUGHS 10 DOWN DOGS 10 REVERSE TABLES 10 JUMPING AIR SQUATS 10 JUMPING LUNGES STRENGTH PUSH PRESS (10 MINS) – BUILD TO A HEAVY PUSH PRESS (1RM) @12:00 EVERY 90S X5 3 PUSH PRESS AT 85% OF TODAYS MAX TOATL 15 MINS FOR…

WARMUP MINI BAND WARMUP 20 AIR SQUATS 20 LATERAL SIDE STEPS 20 MONSTER WALKS 20 GLUTE BRIDGES 20 CLAM SHELLS –THEN 20 ALT LIZARDS 10 BOOT STRAPS 5 INCH WORMS 10 EB BACK SQUATS THEN.. STRENGTH BACK SQUATS (20 MINS) 10 MINS TO BUILD TO A HEAVY 4RM – THEN EVERY 90S X4 80% OF…

4 ROUNDS 100m RUN 250/200m ROW 100m RUN 250/200m SKI 100m RUN 12/10 BIKE CAL REST 3:00/2:00/1:00 THEN… 6x 12 MMEDBALL SITUPS 20/14 rest 3 ROUNDS: 1min. OF DB HAMMER CURLS 1min. OF BENCH TRICEP DIPS (weighted optional) 1min. Rest

PARTNER WOD AMRAP 20 (YOU GO, I GO) 12/9 CALS 3 SB/KB clean / ball / power clean 9 T2B • THEN REST 2 MINS Split however you like btwn you and partner in whatever order 4 RDS 16 SB/KB clean / DBALL / PWR CLEAN 60 DU (EACH)

WARMUP MINI BAND WARMUP THEN 20 ALT LIZARDS 10 DOWN DOGS 20 SHOULDER TAPS 10 UP DOWNS _- THEN 5 EB THRUSTERS 5 EB SUMO DLHP 5 EB PUSH JERKS 5 EB OHS 5 EB FRONT SQUATS THEN.. STRENGTH FRONT SQUATS (15MINS) – BUILD TO 65% (3 MINS) EMOM 10 2 PAUSE FRONT SQUATS MINS…