4.4.20 WOD
Team WOD Join us at 10am for our Zoom Class. Zoom Link: https://us04web.zoom.us/j/7583986175
4.3.20 WOD
General Warm-up Then.. 5:00 Clock 15 Band Pull-Aparts 10 Alt Lizards steps w/ pushups. 10 Up-Right rows. (Band or DB/BB) Then.., “Chief” Home style!!! 3min. AMRAP: 2 Alt DB Devil Press 35/20 or 2 DBs/ BW Burpees 5 Alt V-ups/Sit-ups 20 Double Unders or Jumping Jacks 1min. REST *Repeat for 5 Rounds. You should be…
4.2.20 WOD
General Warm-up Then.., 50-40-30-20-10 Double Unders/Singles 2x Banded Lateral Walk (25/25-20/20-15/15) or Lateral lunges Rest 3min 20-18-16-14-12-10-8-6-4-2 American DB/KB Swings 50/35 KB/DB Lunges (L+R=2) Rest 3min Then.., 2 Rounds: 25 Slam Balls 30/20 or Up Downs 25 DB Step- Ups 25 Russian Twists with DB Cool Down 1:00 Lizard Stretch 1:00 Pigeon Stretch 1:00 Pancake…
4.1.20 WOD
UPCOMING VIRTUAL CLASSES AT CFG. As the quarantine continues, so do our efforts to keep you moving and connected. Our virtual class programming will continue for the near future. Here’s what you can expect: Monday – Friday 8a 12p 6:30pm *More classes will be added very soon. You’ll have to sign up and download the Zoom…
3.31.20 WOD
UPCOMING VIRTUAL CLASSES AT CFG. As the quarantine continues, so do our efforts to keep you moving and connected. Our virtual class programming will continue for the near future. Here’s what you can expect: Monday – Friday 8a 12p 6:30pm *More classes will be added very soon. You’ll have to sign up and download the…
3.30.20 WOD
Starting Monday March 30th, you can take a VIRTUAL class with your favorite coaches and fellow CFGers at days and times listed below. These classes will meet via Zoom and will follow the CFG program. Classes will last 45min. Classes will be held at: 8am: Coaches: Jim,Sig,Adam 12pm: Coaches: Jim,Sig,Adam 6:30pm: Workout with Coach Janice….
3.29.20 WOD
Complete Rest Day!!! Enjoy this day with Family (6ft apart)! Then.., Decompress – Meditate: 10 minutes Lay on your back and close your eyes. Focus on your breath as you inhale and exhale, nothing else. When you get sidetracked (because you will) , go back to your breath.
3.28.20 WOD
Warm-up 2 Rounds 10 Arm cirlces /Fwd and Bkwd) 5 Inch Worms 10 Cossak squats / Later lunges- total :30 Active Squat Then.., 30min AMRAP with Vest or Backpack 10 Push-ups 20 Alt step ups 30 Air Squats *Items to use for Backpack weighted workouts -Shoes -Text books -Luandry *Looking for something long and fun…
3.27.20 WOD
Warm-up 100 Jumping Jacks -into 30 Burpees 40 Air Squats 20 Burpees 30 Air Squats 10 Burpees 20 Air Squats -into 100 Mountain Climbers 1/2 Time:???? Then.., Complete 4 Sets Single Arm DB Strict + 5 Push-Press – video -1 SA Strict Press (right arm) + -5 SS Push press (right arm) with :2 pause…
3.26.20 WOD
Warm-up 2 Rounds 20 Fire Hydrates- right side- Video 20 Donkey Kicks- right side- Video 20 Fire Hydrates- left side 20 Donkey Kicks- left side 20 Glue Bridge ups – video For Time: 400m Farmer Carry with 2 Heavy Items or Traders Joe grocery bags (Get a solid grip, solid walking posture and walk around…