3.18.17 WOD
17.4 or General Warm-up + CrossOver Symmetry Then…, In Teams Of Two Complete 20 Rounds For Time Of: 28 Double-Unders 7 Burpees Over The Bar 3 Hang Pwr Cleans, 165/115# Notes: One person works at a time. 30:00 Cap.
3.17.17 WOD
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men deadlift 135 lb.,…
3.16.17 WOD
Upcoming CFG Events and News This Week: Our new Beginners Classes start today March 13th!!! 17.4 Friday Night Lights, March 17th Happy St. Patricks Day!!! Wear your green. NEW: Free CFG Weightlifting and Gymnastics Clinics Start April 2nd (More details to come) Confidence – Catherine Lewis =============================================================================== General Warm-up + Split & Side Squat Then…, Front Squat – (BOF: Based…
3.15.17 WOD
Upcoming CFG Events and News This Week: Our new Beginners Classes start today March 13th!!! 17.4 Friday Night Lights, March 17th NEW: Free CFG Weightlifting and Gymnastics Clinics Start April 2nd (More details to come) Confidence – Catherine Lewis =============================================================================== Bulletproof Shoulders Then…, Incline (45#) Bench Press (Build to 3RM) Then…, 4 Sets NFT Cook Hip Lift W/ Ball x…
3.13.17 WOD
Upcoming CFG Events and News This Week: Submit your 17.3 score in by Monday 7:50pm EST. Our new Beginners Classes start today March 13th!!! 17.4 Friday Night Lights, March 17th NEW: Free CFG Weightlifting and Gymnastics Clinics Start April 2nd (More details to come) Mentally Handling Failed Attempts Catalyst Athletics ============================================================================= Bulletproof Shoulders Then…, Four Sets…
3.11.17 WOD
GW + COS Then…, 17.3 OR Low Skill Functional & Gymnasty AMRAP in 30:00 – 40:00 Of: :20 Top Of The Dip Hold W/External Rotation Low Bear Crawl B2B Paloff Press x 15 E/S 3-Point Plank W/ Single Arm DB Row x 10 E/S :20 Supinated Pull-up Hold :30 L-Sit or Knee…
3.10.17 WOD
Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) †Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) †Prior to 16:00, 3 rounds of:…
3.9.17 WOD
Our favorite reads from the week, 17.2 Gallery : By Matt Hein WOMEN CAN BUILD – Check out CFG Member featured in this article!! #girlpower Failure – CFG Coach Catherine Lewis Blog ============================================================== Better dress for the weather!! You are running. GW + Split & Side Squat Then…, Strength Back Squat – (BOF) 5s x 3r Then…,…