The Seven

[RFT] – 7 Rounds For Time of:

–  7 Handstand Push-ups
–  7 Thrusters  @ 135/95 lbs
–  7 Knees to Elbows
–  7 Deadlifts  @ 245/165 lbs
–  7 Burpees
–  7 Kettlebell Swings, 53/35
–  7 Pull-ups



1.  Clean

A.  3 Squat Cleans at 60%
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2×2 Squat Cleans at 80%


Time Trials

1 mile run




2 mile bike



Clean and Jerks

1×3 @ 60%
1×3 @ 70%
3X3 @ 75%


1 Round
800 meter row
80 double unders
21 hang power cleans (135/95)

2 rounds
400 meter row
40 double unders
15 hang power cleans (135/95)

3 rounds
200 meter row
20 double unders
9 hang power cleans (135/95)



Bench Press 5×5

Team WOD

2 Person Team

208 wall balls
104 pull ups

*  both partners can work on the wall balls together.  Once you get to the pull ups 1 partner must hold the wall ball while the does pull ups.

*  also a 5 burpee penalty is in effect if the ball hits the ground at any time once we start.




3 Rounds:

7 Squat Cleans, 205/145
14 Hand Stand Push Ups
200 meter run

* scale accordingly

Active Recovery

3 x 500 m row – 3 minute rest in between



Clean & Jerks 3×1


For Time

1000 meter row (buy in)

4 rounds
20 KB swings 53/35
60 double unders (3:1 ratio)

1000 meter row (cash out)

* you can sub 800 meter run instead of rowing



4 rounds – not for time:

1 wall walk + max static hold
20 hollow rocks
15 Supermans or 15 Back Extensions on GHD
Max Strict Pull Ups



15/12 Cal Row

2 Minute Rest


10 Thrusters (95/65)


The “McGee Forrest”*
As many rounds as possible in 20 minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (30/24″)

…then at the 20-minute buzzer move to…

3 rounds for time
20 L-Pull-ups
30 Toes-2-Bar
40 Burpees
800m Run

For Score and Time
*Instructions: As a team of 3, alternate rounds through “McGee”. Each member completes 1 full round, tags the next team member, and continue this process until the 30-minutes is completed. Upon the 30-minute buzzer, maintaining the same order, start performing “Forrest”. Whichever team member was next up, completes 20 L-PLU. The next team member performs 30 T2B. Then the third member performs 40 Burpees. Continue this alternating through exercises for all 3 rounds.

CFSG – Hot Shots 19

Teams of 2:

6 rounds for time

30 air squats

19 Power Cleans 135/95

7 Strict Pull Ups

400 meter run

The rep scheme can be divide between the team any way, any how.  However, the run has to be done as a team.

This is a HERO WOD honoring the 19 fire fighters who lost their lives battling a fire in Yarnell, AZ on June 30, 2013.

Special Announcement

We really wanted the opportunity to make this announcement in person with all of you, but the Sac City Fire Schedule just wouldn’t allow a gym get together or bbq anytime soon. After much deliberation and contemplation, we have made the decision to sell CFSG. This decision was not made lightly. We were at first going to close the gym, but because of the family that has grown out of CFSG, we were really excited when current members expressed interest in taking over the gym. This allowed CFSG to keep going and for us to still be a part of it.


Simon and ReBecca Remirez will be taking over as the new owners as of CFSG. We are excited that such passionate people with CFSG hearts are interested in running the gym with the same goals that we had; a drama free, rugged, small, tough environment for everyone to come together. We still plan to be an integral part of the gym, and we are excited for our new role within the new CFSG.


Winter and  I are excited for what this means for our CFSG family. We have been making it work, but the Remirez’s are in a position to breath new life into the gym. We love you all so much and we hope that you are just as excited as we are for the changes to come. If anyone has any questions, please contact Winter or I directly and we will be happy to answer. We love you all and we can’t wait to see the awesome results that are always pumping out of CFSG.


With all of our respect and admiration,

Jake and Winter Neubauer