Friday Funday


Workout of the Day

1.) 5 Minute AMRAP

14 Alt. DB Snatch (50/35)

7 Burpee Box Jump Overs (20 inches)

Rest 2 minutes

2.) 5 Minute AMRAP

14 Alt. DB Snatch (50/35)

7 Pull Ups


3.) 5 Minute AMRAP

14 Wall Balls (20/14)

7 Burpee Box jump Overs (20 inches)

Rest 2 minutes

4.) 5 Minute AMRAP

14 Wall Balls (20/14)

7 Pull Ups

Meal Prep Pro Tip


Workout of the Day

3 Sets:

8-10/s Iso Hold  DB Bench Press (pronated) (30x1)

8-10/s SA Bent Over DB Row + Ring Support 

12 Minutes:

12 Alt. KB Leg Lowering

12” Hollow Rock 

12/s Half Kneeling Band Lift


Clean and Jerk: Build to heavy single (not max). Complete 5 reps at that weight. Rest as needed

What does your Breakfast look like?


Workout of the Day

A.) Bench Press 5x3 Across

B.) 16 Minutes 

M1 Burpee Box Jump Over

M2 V Ups 

M3 Calorie Row 

M4 Rest


20 Minutes of Snatch position work

  • PVC Segmented Snatch (1” off Floor, 1” below knee, Mid Thigh)

  • Tall Snatch

  • Snatch Position

20 Minutes of Clean Position Work

  • PVC Segmented Clean

  • Tall Clean

  • Clean Position (1” off Floor, 1” below knee, Mid Thigh)



We are officially starting our 8 week challenge! Remember preparation is key. Stay ahead of the game!

Focus your energy on building habits. Each meal is an opportunity to improve. Do not focus on body changes. Those will happen over time. The real work is in forming new habits to create long term results.

Workout of the Day

A.) 3 Sets:

8/s Goblet Step Up (1031)

3 Hang Power Clean (build each set)

B.) 5 Minute AMRAP 

3 Heavy Hang Cleans (pick your weight)

20 Double Unders (20 singles)

Weekend Preparation


Workout of the Day

“Modified First Cut”

CFG First Workout:

4 Rounds:

400m Run

3 Rope Climbs (Adv - Legless)

7 Snatches (155/ 110) (Full Rom)


5-9 Strict Close Grip Chin Ups

Squat Cleans or Power Snatches can be substituted. Only seasoned athletes with technical form should perform full snatches.

Sign Up!


Workout of the Day

A.) 3 Sets:

3-5 Weighted Ring Dips 

10-12 BB curls (30x1)

B.) 2 Rounds:

 Tabata Calorie Row 

Rest 4 Minutes


Pause Power Snatch 5 x 1.1.1 (Pause 2 inches off floor)

Hang Power Snatch 3 x 1.1.1 (hold catch for 30”. Catch close to parallel)

Sign Up This Week


This is the final week before we start our nutrition challenge. Use this week to ask any questions you may have on our challenge. If you are participating, the deadline to sign up is this Friday! Below is a link to the original post with everything you need to know:

Workout of the Day

A.) 3 Sets:

30”/ S Coppenhagen Adductuor

12-15/s Long Arm Band Squat 

B.) Front Squat 5 x 3 Across 

Intermediate Participants Tips


Workout of the Day

6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.