Wednesday – 9/16/15
5 Rounds: 5-10-15-20-25 Thrusters (95/65), 1 Rope Climb, 200m Run.
Read moreMonday – 9/14/15
1. EMOM for 8 minutes: 3 Snatches @ ~70%, 3 Overheight Box Jumps. 2. 3 attempts for max, unbroken Double Unders. 3. 50 calories on the Assault Bike for time.
Read moreSaturday – 9/13/15
8am & 10am AMRAP in 20:00 20 Cal Row, 20 Double Unders, 20 Deadlifts (135/95), 20 Weighted Step-ups.
Read moreFriday – 9/11/15
1. Push Press, 5RM or 5×5. 2. 3 Rounds: 400m Run, 10 Cleans (135/95).
Read moreThursday – 9/10/15
Options: 1. Make up M/T/W. 2. Strength & Weightlifting. 3. Open Gym.
Read moreWednesday – 9/9/15
EMOM for 30:00: Even: 5 C2B, 7 Push-ups, 9 Squats. Odd: 10 Burpees. Continue the EMOM for as long as possible. If you can no longer finish a round in…
Read moreMonday – 9/7/15
The gym is closed. Please join us this Labor Day, Monday, September 7th for a hike and picnic at Hood Mountain Regional Park. We’ll meet at the Pythian Rd entrance…
Read moreSaturday – 9/5/14
New Saturday schedule today! 8am & 10am: 1. Skill Progressions: Handstands and Muscle-Ups 2. “14.4” AMRAP in 14:00: 60 Calorie Row, 50 T2B (sub sit-ups), 40 Wallballs, 30 Cleans, 20…
Read moreLabor Day Hike/Picnic
CFNG Members and Friends! Please join us this Labor Day, Monday, September 7th for a hike and picnic at Hood Mountain Regional Park. We’ll meet at the Pythian Rd entrance…
Read moreFriday – 9/4/15
* Reminder: there will be no class on Monday – there will however, be a hike/picnic/adventure. I expect you all to be there. Details here. Partner WOD: with one person…
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