OUR BLOG

The Bluegrass Way Every 2 minutes for 6 rds. Back Squat Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6 – 1 rep @ 95+%…

The Bluegrass Way 3rds. 1 minute burpees 1 minute reverse snow angels 1 minute deadbugs 1 minute goodmornings then 15 minute AMRAP 500 Meter Row 50 DU 10 Push-Press(115/75) RX+ = HSPU Rest 5 minutes, and when the running clock reaches 20:00… 15 minute AMRAP 400 Meter Run 40 wall-balls 20 Alternating Single-Arm D/B or…

The Bluegrass Way 4rds. 16 front rack reverse lunge (moderate weight) 4-6 temp weighted chin-ups then 40 Wall Ball Shots (20/14) 20 Pull-Ups 30 Wall Ball Shots 15 T2B 20 Wall Ball Shots 10 C2B pull-ups 10 Wall Ball Shots 5 RMU

The Bluegrass Way *Regular Class Schedule* next week will start open prep programming! 400 Meter Run 15 Ground to Overhead (135/95) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 HSPU 400 Meter Run 5 Ground to Overhead 10 BMU then at 18:00 minutes on the clock: 12 minutes to find a 1RM thruster

NO classes TODAY! CFBG has OPEN GYM from 6:00am-12:00pm CLOSED NEW YEARS DAY (1-1-19)!

The Bluegrass Way  EMOTM for 10 minutes Power clean + Push Jerk (increase) then “Amanda” (10 minute time cap) then 3rds. 8 deadlifts (185/135) 12 BOJ (10 minute time cap) ** OPEN GYM New Years EVE- 6:00am-12pm CLOSED New Years Day