WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

14
Mar

03152019

CFG Open 19.4! Primer:See Whiteboard 19.4:3 Rounds:10 Snatches (95/65#)12 Bar Facing BurpeesWhen complete, 3′ Restthen,3 Rounds:10 Bar Muscle Ups12 Bar Facing Burpees*12′ Timecap to Complete,...
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11
Mar

03122019

CFG Open Week 4, Day 2 Warm-up:Partner Warm-up for Distance10′ Alternating EMOM Row/Bike/Ski90 sec Lizard Stretch (ea. side) Strength:Front Squat5×3 @ 85%+ 1RM Met-Con:5 RFT12...
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10
Mar

03112019

CFG Open Week 4, Day 1 Warm-up/Primer:90 sec Frog Stretch60 sec Couch Stretch (ea. side)3x3 Thrusters (135/95#) (Scaled: 95/65#)6 Pull-ups9 Cal AAB/Echo Bike / Row...
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