Join your CFG family at Smorgasburg Saturday, May 6th at 2pm for a day full of food, fun and ☀️! We will update you with exact meet up location 🙂 ============================================================================ Two Sets NFT Thoracic Rotations – 15 E/S Star Plank Hold W/15/10# – :30 E/S Then…, Double KB Swing – 3s x 25r…
Join your CFG family at Smorgasburg Saturday, May 6th at 2pm for a day full of food, fun and ☀️! We will update you with exact meet up location 🙂 =================================================================== Teams of 3 0:00 – 15:00 Row 4K Switching Every 250m 15:00 – 20:00 155 Wall Balls, 20/14# 20:00 – 25:00 155 Weighted Hanging…
Join your CFG family at Smorgasburg Saturday, May 6th at 2pm for a day full of food, fun and ☀️! We will update you with exact meet up location 🙂 =================================================================== Two Sets AQAP Goblet Squat Hold x 1:00 @ 50/30# Slow Bear Crawl 20m :40 FLR Then…, Mental Complete 4 Sets NFT Double…
Two Sets AQAP Bridge Up Paloff Press – 15 E/S Bulgarian Split Squat @ 3201 x 8 E/S Single Arm Hang :20 E/S Then…, Core 2:20 RKC Plank Hold, 45/35# Then…, BodyBuild “CFG Swole” Complete 4 Sets Of: 10 Incline DB Bench Press Rest :15 12 Barbell Rows – 185/115# Rest :15 100m Double KB…
Three Sets AQAP Goblet Squat Hold 1:00 @ 50/35# Star Plank Hold :30 E/S Single Leg Wall Sit :20 E/S Then…, Snatch Warm-up Then…, Olympic Every :30 for 10:00 Muscle Snatch (Build) Then…, Strength Front Squat – Quickly build to 88% then perform 1r x 5s AQAP Superset w/…., 40 Double_Unders or High Knee Singles…
Two Sets AQAP Single Hand Paloff Press – 10 E/S Single Leg Bridge Ups – 20r 10 V + T 2 ½ or 5 E/H Then…, Strength Close-Grip Incline Bench Press (One 45#) – 78% x 4r x 5s @ 3030 Superset w/…., 35 Double_Unders or High Knee Singles Then…, Gymnasty 5 Sets AQAP (As…
Two Sets AQAP Paloff Press – 10 E/S Bear Crawl 20m KB FR Walk 20m Then…, Clean Warm-up Then…, Olympic Every :30 for 10:00 Power Clean (Build) Then…, Strength + Skill Back Squat – Quickly build to BW (Bodyweight) then perform 1s x 20r then 2s x 10r Superset w/…, 30 Double_Unders or High Knee…
Weekend Schedule: Open Saturday 8a-9a-10a-11a (NO KIDS/TEENS CLASSES) CLOSED Sunday. HAPPY EASTER!!!! ======================================================= Two Sets AQAP Quadruped Thoracic Rotations – 10 E/S Side Plank :30 E/S Then…, 0:00 – 5:00 200 Double_Unders 5:00 – 15:00 Z-Press Test Goal: 200+ 15:00 – 20:00 Rest 20:00 – 30:00 Run 1 Mile or Row 2K Don’t be afraid…
Weekend Schedule: Open Saturday 8a-9a-10a-11a (NO KIDS/TEENS CLASSES) CLOSED Sunday. HAPPY EASTER!!!! ======================================================= Two Sets AQAP Goblet Squat Hold x 1:00 @ 50/30# Slow Bear Crawl 20m Then…, 4 Sets AQAP Double KB Swing x 20r + 8 Burpees to overhead target Then…, Deadlift – 73% x 3r x 8s Superset w/…, 5 Bounding Box…
Three Sets AQAP Standing Paloff Press – 15 E/S Bulgarian Split Squat @ 3201 x 8 E/S Then…, 2:15 RKC Plank Hold, 45/35# Then…, Bench Press – Build to a Heavy Double in 15:00 Then…, Teams of 3 5K Row Switching Every 250m Goal for team of M: under 16:00 Goal for team of W:…
