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…

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…

Two Sets NFT 5 Wall Walks :30 Star Plank e/s 20m Bear Crawl Then..., Clean warm-up 5 Rounds: 3 Power Cleans (climbing) 20sec. transition to: 3 Bench Press (climbing) 20sec. transition to: 20/15 Cal Assault Bike Sprint! *Rest 2min. After each set Then.., 10min. EMOM: Odd: Max Toes-To-Bar Even: Max Russian KB Swings 70/53 or...

With a partner: 1600m row (switch every 200m) 800m Run (switch every 200m) 10min Cap Then..., Back Squat (20 rep max ) This is the last week of the 20 rep squat! Build up to a heavy single or double and then go for it! This should be your heaviest attempt. Then.., 15min. to get...

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

In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Bike 50 Cal Row immediately into: 2 Rounds: 50 Wall Balls 30/20 50 Alt. DB Snatch 50/35 immediately into: 2 Rounds: 50 Burpees 50 Single Arm DB OH Lunges 50/35 With remaining time: Deadlift Build to Heavy Set of 2

General Warm-up Then..., 3 rounds: 4 min AMRAP 200m run or ski erg Max rounds + reps 10 DB thrusters 35/25  (Rx+50/35) 10 Pull-ups (Rx+ 5 Muscle-ups) Rest 1 min. 4 min AMRAP 200m run or ski erg Max rounds + reps 10 American KBS 53/36 10 Push-ups (Rx+HSPU) 3 min. rest between rounds. Then...,...

Warm-up C Then..., Clean & Jerk Warm-up Then..., For Time: 15 Clean and Jerks 135/95 1 Mile run 15 Clean and Jerks 185/125 *CAP is 18min. Make sure that weight is challenging You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing...

Warm-Up B Then…, 21min. EMOM: Min. 1) 12/9 Cal Bike Min. 2) 12/9 Cal Row Min. 3) 3 OHS (Building to a max effort) Scale: 12 OHS 95/65 Rest 3min. 10min. to finish… 50-40-30-20-10 Lateral Lunges with a 45/35lb bar Double unders Rest 1min. AMRAP 2min!! Russian Twists with a 50/35lb DB

General Warmup B Then..., EMOM x 10min O: 10 HSPU Even: 20 v-ups Then.., 5RM Power Clean “Touch and Go” 15min. Then.., 20min. AMRAP: 400m Run 10 Bench Press 135/75 2 Rope Climbs RX+ 155/85 Then..., For Time: 125 AbMat Sit-Ups