5.1.13

1.) If you missed the Clean and Jerk WOD guess what? You get to make it up today! 2.) If you survived the Clean and Jerk WOD then we want you to focus on recovery/mobility: 2.) Short "Tosh" on the run or C2 Rower or Prowler and 3.) 20-minutes skill practice of your choice!

4.30.13

Imagine this: you are given a barbell loaded with 155# for men, and 100# for women; you have 30 reps of Clean and Jerks to perform (this is usually referred to as Grace) however there is a stipulation. All reps must be unbroken, touch-and-go.  You are allowed to rest with the bar in the rack position or hang position, but as soon as you drop the barbell or rest the bar on the floor it constitutes a penalty.  The penalty is = Run 100-Meters.  Sound like fun?  The workout is performed FOR TIME within an 8-minute time cap.  Post time to complete the 30 reps or total number of reps completed within the time cap.  Get some!!!

4.29.13

Strength: Bench Press 2 x 5 @ 77.5%, 1 x AMAP @ 77.5%. Conditioning: Death by Toes-2-Bar with a Burpee buy in on every round. This Death by WOD is performed on the minute. At the top of each minute perform four burpees, then add one Toes-2-Bar every minute:  Minute one = 4 x Burpees, 1 x T2B, Minute two = 4 x Burpees, 2 x T2B, Minute three = 4 x Burpees, 3 x T2B, etc. Continue adding one toes to bar every minute until you can no longer complete the required reps for that given round or until you die :)

4.27.13

Open Gym 8am - 10am. Free Intro Demo WOD @ 9am.  Get some!!

4.26.13

TGIF! Strength/Conditioning Combo:

Round 1.) AMRAP in 4-minutes of

*Buy-in: 5 x Deadlift @ 77.5% 1-RM,

5 x Pull-Ups,

10 x Push-Ups,

15 x Air Squats. (

*Rest as needed between rds)

Round 2.) Repeat Round 1. (

*Rest as needed between rds)

Round 3.) AMRAP in 4-minutes of

5 x Deadlift @ 77.5% 1-RM,

5 x Pull-Ups,

10 x Push-Ups,

15 x Air Squats.

4.25.13

Conditioning:

For time complete

50 x Double Unders,

Run 150-Meters,

50 x KBS @ 35#/55#,

Run 150-Meters,

50 x WBS @ 14#/20#,

50 x Double Unders.

Strength: Press 2 x 5 @ 77.5% of 1-RM, 1 x AMAP @ 77.5% of 1-RM.

4.24.13

Wacky Wednesday! Part I: Warm-Up and Test Max Height Box Jump! Part II: 500-Meter Row Time Trial. Part III: Mobilize your sore/tight bits!! Record tallest box jump and fastest 500-M Row.

4.23.13

Strength: Back Squat 2 x 5 @ 77.5% of 1-RM. 1 x AMAP @ 77.5% of 1-RM. Refer to 4.15.13. Conditioning: Tag You're It! Partner up for this one. 10-min AMRAP.  Partner #1 runs 200-Meters, Performs 5 Burpees, Partner #2 runs 200-Meters, Performs 10 Burpees, Partner #1 runs 200-Meters, Performs 15 Burpees, Partners continue alternating rounds, tagging out and adding 5 burpees to every round.  Score total number of burpees completed between the two within the 10-min time cap.

4.22.13

Monday = Power! Power Clean Cluster Sets: 3-5 x 4,3,2,1.  Warm up and build to 70% of 1-RM for first cluster set.  Reps are touch-and-go (TNG) perform 4 reps then rest :20 seconds, perform 3 reps then rest :20 seconds, perform 2 reps then rest :20 seconds, perform one rep to finish cluster set.  Rest 3-5 minutes between sets.  Try to increase weight on each set building to heaviest weight possible on last cluster.  Record heaviest weight used.  FYI, this is harder than it looks :)  Accessory strength work will be posted on white board.

4.19.13

TGIF! Strength: Bench Press 2 x 5 @ 70% 1-RM, 1 x AMAP @ 70% 1-RM. Conditioning: For time complete Run 300-Meters, 50 Air Squats, 10 Pull Ups, Run 300-Meters, 35 Air Squats, 20 Pull Ups, Run 300-Meters, 20 Air Squats, 30 Pull Ups - Done!

4.18.13

Strength: Deadlift 2 x 5 @ 70% 1-RM, 1 x AMAP @ 70% 1-RM. Conditioning: 7-min AMRAP of 7 Burpee Box Jumps (20"/24"), and 7 Toes-2-Bar.

4.17.13

Skill Work: 20-min Practicing Rope Climbs.  Then... Conditioning: 60-yard Pro Long Shuttle for best time.  From the starting line the athlete runs 5-yds straight ahead and back to the start, then 10-yds straight ahead and back to the start, then 15-yds straight ahead and back to the start for a total of 60-yards.  Record best time out of five (5) attempts.

4.16.13

Strength: Press 2 x 5 @ 70% of 1-RM, 1 x AMAP @ 70% of 1-RM. Conditioning: 5 rds of 1-minute on, 1-minute off 30 Kettlebell Swings @ 35#/55#. *You have 1-minute to perform 30 Kettlebell Swings, if you do not finish the swings count a penalty.  Penalty = 500-Meter Row.

4.15.13

New strength cycle starts today! Strength: Back Squat 2 x 5 @ 70% of 1-RM. 1 x AMAP @ 70% of 1-RM. Conditioning: Within a 6-minute time cap complete 15-12-9 rep rounds of Clapping Push Ups and Power Clean @ 95#/135#.

4.12.13

TGIF! For time complete: 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Jerks, 20 Front Squats, 20 Power Snatches.  Rx'd weights = 65#/95#.  You must complete four burpees at the start of every minute before moving on to the barbell work.  You are allowed to move to the next barbell skill once you have completed the 20 reps.  There is a 15-minute time cap.

4.11.13

Prowler Races: Today we are looking for the fastest male and female recorded times for a 100-Meter Prowler "Dash".  Men's RX'D weights 180# + big sled, Women's RX'D weights 115# + small sled.  The rules are simple: you have three attempts to set your best time, rest as needed between attempts, scale weights if necessary, 50-Meters running North on high bars then 50-Meters running South on low bars.

4.10.13

USCG: Partner Up! 20-min AMRAP of: 1 Rd = 10 Power Cleans, 10 Burpees, 100-Meter Sprint. Partner one begins with 10 Power Cleans, holding the last rep in the rack position then Partner two performs 10 Burpees. Partner one drops the bar and sprints the 100-Meters then partners switch roles and Partner two performs the next set of Power Cleans to begin the next round.  Guys use 135lbs, Girls use 95lbs, scale as needed.

4.9.13

Ascending Helen: For time complete: Run 200-Meters, 12 x KBS @ 35/55, 9 x Pull-Ups, Run 400-Meters, 21 x KBS @ 35/55, 12 x Pull-Ups, Run 600-Meters, 30 x KBS @ 35/55, 15 x Pull-Ups.

4.8.13

Diane Ladder: 7-minutes AMRAP of 3 Deadlifts @ 155/225, 3 HSPU, 6 Deadlifts @ 155/225, 6 HSPU, 9 Deadlifts @ 155/225, 9 HSPU,12 Deadlifts @ 155/225, 12 HSPU, 15 Deadlifts @ 155/225, 15 HSPU, continue following this rep scheme until time expires. Score total reps.

4.7.13

Closed/OFF

4.6.13

Last chance for 13.5 @ 8am!  Open gym 8am - 10am.  Free introductory Demo WOD at 9am.  Get some!!

4.4.13

CFG Open WOD 13.5: AMRAP in 4 minutes of 15 Thrusters , 15 Pull Ups.  65#/95# Rx'd weights.  If 90 reps is completed in under 4-minutes the time cap is extended to 8 minutes.  If 180 reps is completed in under 8-minutes the time cap is extended to 12 minutes, etc, etc.

4.3.13

Complete the following NOT for time but for QUALITY of reps: 30 reverse wall climb with push up, 40 Turkish get up, 50 dead bugs, Row 1000-Meters.  This workout can be broken into any number of sets and reps, with the exception of the row (performed at a recovery pace).

4.2.13

Tuesday = Conditioning + Strength! 1.) AMRAP in 7-minutes of 7 Burpees, 7 SDLHP @ 65#/95#, 7 Push Press @ 65#/95#.  2.) Deadlift 1 x AMAP @ 80% of 1-RM.  Get some!!