8.13.18 WOD
8.12.18 WOD
General Warm-up Then.., 3 Rounds: 10 Cal Assault Bike 15 SDHP’s 95/65 Immediately into; 3 Rounds: 10 Cal Row 15 Burpees Immediately into; 3 Rounds: 10 Cal Ski 15 Wall Balls 30/20 20min Cap Then…, Work up to a Heavy 2 rep Overhead Squat.
8.11.18 WOD
General Warm-up Then…, Teams of 2: 200 Cal Row 150 Barbell Thrusters 75/55 100 Pull-Ups 150 Lunges 200 Cal Row * Every 5min. you must stop what you’re doing and split 50 (for guys) 30 (for ladies) Push-Ups!
8.10.18 WOD
8.9.18 WOD
We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. EVERYONE. EVERYONE at CFG can do this. Our entire community has come together…
8.8.18 WOD
We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. EVERYONE. EVERYONE at CFG can do this. Our entire community has come together…
8.7.18 WOD
8.6.18 WOD
8.5.18 WOD
EMOM x 24min. (6 Rounds) Min. 1) 15 DB Bench Press 50/35+ Min. 2) 50 Double unders Min. 3) 15 TTB Min. 4) 40 Mt Climbers 1/1 Then…, Complete Five Sets Strict Press + 3 Push Press (Build) Then…, Four Sets Of: :30 Two-Point Plank E/S 10 Db bent over rows. e/s