4/21/14 Monday

REMINDER: CFG Weightlifting meet is this Saturday. If you are competing make sure you know what time you need to be at the gym on Saturday morning. If you are not competing, make sure to come out and support your CFG family! Also don’t forget that this Friday there will be no evening class and the coaches will lift starting at 5pm and everyone is welcome!


Snatch- Work up to 90% and hit one single.

Clean and Jerk- Work up to 85% and hit one single.

*25 Minute Cap

WOD- 3 Rounds

-50 Double Unders

-15 Burpees

Saturday 4.19.14

How do you stack up against the Master’s Athletes? The top 200 Master’s Athletes will be completing four WODs this weekend…think you can do 2? Come find out…IMG_8211

“Event Three”


50 Cal Row


50 DUs

Then…”Event Four”*

100 Pull-Ups

100 Wall Balls (20/14)

*Event Four can be with a partner


Friday 4/17/14


Partner WOD:

- “Bring sally up” air squats

Then straight into (only one partner works at a time)

1 round

- Run 200m

- 30 weighted sit ups (try to use the same KB your gonna use for your KBS)

- 15 Kettle bell swings

- 20 Push ups

- Must accumulate 273 double-unders together

- 20 weighted sit ups

- 13 Kettle bell swings

- 17 push ups

4/16/14 Wednesday


Clean and jerk- 3 attempts at 90% or more. First attempt will be at 90% then your next two will be above 90%.

WOD- For Time

-30 Pull-ups

-30 Double unders

-30 Kettlebell swings (32/24)

-30 Push-ups

-30 Box Jumps (30/24)

-30 Deadlifts (60/40)