General Warm-up Then.., 35min. to finish… (Solo, not team) 50 Cals of Choice 40 American KB Swings 53/35 30 Cals of Choice 20 American KB Swings 53/35 10 Cals of Choice 20 American KB Swings 53/35 30 Cals of Choice 40 American KB Swings 53/35 50 Cals of Choice *10 Toes-To-Bar After EVERY movement.
General Warm-up A Tnen.., AMRAP in 35:00 12 Cal Row /Bike/Run/Ski 15 Wall Balls ← Must do five and drop each time. 30 Mountain Climbers Sled Drag Backwards Down +Back 15 Red/Blue Band Pull Aparts 15 V-up sit-ups Heavy SA Farmers Carry Down+Back Then.., Couch Stretch 2:00 e/s Lizard Stretch 2:00 e/s Seal Stretch :30…
General Warm-up Then.., Every 2 min x 4 Rounds: 10/8 Cal Bike + 10 DB Box Step Overs (total) 35/25 Every 2 min x 4 Rounds: 10/8 Cal Row + 10 DB Lunges (total) 35/25 Every 2 min x 4 Rounds: 10/8 Cal Ski/Run/Versa 100ft + 10 Pull-Ups/5 Muscle ups Every 2 min x 4…
General Warm-up A Then.., Row 500m 20 Push-ups 20 Cossack Squats 20 Down Dog Up Dog 20 Reverse Lunges Then.., Back Squat 20X1; 6-8r X 4 Then.., AMRAP 20: Teams of 2: 20 Calorie Row, Bike, or Ski 20 Alt. DB Snatches 50/35 20 Sit-Ups/GHDS 20 DB Deadlifts 50/35s+ *Each round add 10 reps to…
CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are so excited to…
CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are so excited to…
Mark your calendars. CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are…
General Warm-up Then.., In Teams of 2: 35min. to get as far as possible… _ 20 Burpees _ 20 Burpees 50 Cal Row _ 20 Burpees 50 Cal Row 100 Push Press 95/65 _ 20 Burpees 50 Cal Row 100 Push Press 95/65 150 Cal Assault Bike _ 20 Burpees 50 Cal Row 100 Push…
Next week we will finish up our final days of testing. General Warm-up Then.., 10min- Increase pace on Rower Each Round 1:00 R/B/Ski/Versa/Run 10 Clean Grip Deadlift No Hook Grip 5 Strict KB or DB Press 5 KB or DB Push Press Rest 1:00 (add weight) *Choose weight that allow you to feel confident, move…
General Warm-up Then.., 30-35min AMRAP 100/85 cal Row/Ski/Bike 10 D-Balls to shoulder 150/100/80/70. Or 20 Slam balls 30/20 20 V-ups Then.., 3 Rounds 1:00 Side Plank -R 1:00 Side Plank -L 1:00 Hand Stand Hold / ELbow Plank 1:00 Rest
