The Bluegrass Way 4x 8 Bicep Curl 4x 8 tricep extensions then 4rds. 500m row 20 KB swings 25 sit-ups
The Bluegrass Way 12 Days of Christmas!
MERRY CHRISTMAS!!! We are so thankful for our Bluegrass family! CFBG CLOSED
The Bluegrass Way ** CFBG CLOSED Christmas Eve and Christmas Day!** With a partner, alternating complete rounds: 12 minute AMRAP 7 Box Jump-Overs (24/20) 14 Thrusters (115/75) 21 DU Rest until the running clock reaches 18:00, and then… With a partner, alternating complete rounds: 10 minute AMRAP 9 Burpee over bar 9 Hang Squat Cleans…
The Bluegrass Way 20 minutes to find a 1RM then 15 minute AMRAP 20 Russian KB swings 10 Renegade Rows (55/35 lbs) 20 V-Ups *Renegade Rows = Push-Up, Row Left, Push-Up, Row Right
The Bluegrass Way Every 7 minutes, for 4rds (28 minutes) 20/15 Cal Row 20 ball slams (30/20) 15 ring rows 10 HSPU 100m suitcase carry (AHAP: 50m left arm/ 50m right arm) then skill practice