8.19.18 WOD
General Warm-up Then…, 15min for a 2rep max thruster… Then…, “Jackie” For Time: 1000m Row 50 Barbel Thrusters 45/35 30 Pull-Ups Finish with… 12 Rounds: 12 Ball Slams 30/20 12 Push-ups
8.18.18 WOD
General Warm-up Then.., For Time: CAP: 15min. 21-15-9 Cal Row Cal Bike 100 Double Unders Then…, 15min. to Build up to a heavy Hang Squat Clean Then…, 3 Rounds: CAP: 15min. 200m KB Farmer Carry 70/53s 21 Russian KB Swings 70/53 12 HSPUs
8.17.18 WOD
10min. EMOM Odd: 200m Run Even: 10/7 Cal Bike Then..., Back Squat Every 2min. x 10 Rounds: 3 Back Squats *Share your weights quickly and only go as heavy as you can without failing. *You are welcome to start light and build as gradually as you like. Then..., 10min. AMRAP: 7 Wall Balls 20/14 7...
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8.16.18 WOD
General Warm-up A Then.., 2 Push Press + 2 Split Jerk In Five Sets Build up to a max effort for this complex. *In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep. Then..., 20min. AMRAP: Bench Press to failure 20 Russian KB Swings 88/70+ 400m Run *Bench...
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8.15.18 WOD
General Warm-up Then.., EMOM x 12min. Odd: 15/12 Cal Row Even: 15 Box Jumps (step down) 24/20 right into; EMOM x 5min. 40sec of Plank (squeeze your butt) 20sec of Rest rest 1min. EMOM x 12min. Odd: 12/10 Cal Bike Even: 15 SDHP’s 95/65 right into; EMOM x 5min. 40sec of Plank (squeeze your butt)…
8.14.18 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....
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8.13.18 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....
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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
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...
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