We will no longer be posting workouts or announcements until further notice. We thank everyone who has supported the facility, team and events we have hosted. Please see one of our friend's sites for coaching, workouts and other information.
The annual #CGWODTOREMEMBER will continue, and information is available here.
A. Front Squats
10 reps at 50% 1RM
8 reps at 60% 1RM
2x6 reps at 60% 1RM
B. Weighted Pull-ups
Increase weight by 10lbs each set
C. Walking Lunges DB and Farmers Walks
3 Sets rest 3 minutes between each - Use the same weight, and make it HEAVY.
Complete 20 walking lunges in one direction
While still holding the DB complete a farmers walk 3 times the length of the walking lunges