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.

1
Nov

11022019

Warm-upClass Wall-sit Warm-up (whiteboard explanation)Class Stretch:1′ Seated Cross-shin Forward Stretch (right in front)1′ Seated Cross-shin Forward Stretch (left in front)1′ Twisted Cross Right1′ Twisted Cross...
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31
Oct

11012019

CFG Open 20.4! There are separate workouts today. General class Met-con and those signed up for the open, doing 20.4. Warm-up20 Banded Glute Activation Steps...
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28
Oct

10292019

Warm-up2 Steady Rounds1′ at eachMax Duration Ring Support HoldRow, Bike, or Ski Deadbugs StrengthBench Press3 Sets for Max Reps 60% of Bodyweight – 3′ Rest...
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27
Oct

10282019

Warm-upSteady 5′ AMRAP, Strict Cindy3 Strict Pull Ups6 Perfect Push Ups9 Air Squats Skill Work10′ to work on one of the following:Rx: Muscle up ProgressionFit:...
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24
Oct

10252019

20.3! Warm-up:2 Rounds30 sec Plank (on hands)12 Scap Pull-ups Deadlift:Work up to a heavy deadlift triple (slightly heavier than the heaviest bar expected in 20.3)....
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22
Oct

10232019

Warm-upWith a Partner, Move Steadily Through20 Under-and-overs* 60 WBs, switching every 10**Run 400m with WB*Partner 1 is in a straight arm plank while partner 2...
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