Jeff Myers has been at CFG for over 8 years! (CFG Running @ Bottom of Page) Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Stretching 4 Minutes of Hip and Hammy Flow Warm up: 3 Rounds 45 second jumping jacks 20...Read More
Lukey with best/cutest costume we have ever had on halloween! Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Stretching: 1 Minute Pigeon Stretch 1 Minute Quad Stretch + Leg Hug 1 Minute Mountain Climber Thoracic Twists Warm Up: 3 Rounds 5...Read More
Kurt is still a princess Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up 8 minutes: 60 seconds – No Push Burpees 60 seconds – Field Goal Post Face Down Scorpion 60 seconds – Scap Push Ups 60 seconds –...Read More
OG’s Coach Lacey, Special K, Coach aka Jeff, and Muffy getting some squats in at our old space Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: One Round of 1 Minute at Each Movement: 1. Bear Crawls 2. Plank...Read More
Ladies love the Bog-Man Warm Up: Stretching: 3 Minutes on your Own What is sore? Lots of shoulders today – are they tight? Hip flexors Stretched? 2 Rounds: 25 Seal Jacks 20 Plank Quad Taps – 10 Ea. 15 Scapular Push Ups – Down =1/Up=2 10 Table Top Stretches 5 Reverse snow angels Metcon Deck...Read More
When CFG was allowed to travel overseas, fingers crossed for Sweden this year Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: Stretching: 1 Minute ½ Kneeling Groin Shifts 1 Minute Bird Dogs 1 Minute Slow Jefferson Curls 30 Seconds...Read More
That one time we quarantined ourselves in a van for 30+ hours Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: 8 Min AMRAP: 10 Jumping Jacks 5 Knee to Chest + Hamstring sweep – 10 Total 5 Bootstrappers 10...Read More
When social distance wasn’t a thing Warm Up: Stretching: 1 minute Face Down Scorpions 1 minute Face Up Scorpions 1 Minute Leg Hugs 1 Minute Quad Stretch 4 Rounds 5 Lunge Hamstring Cycles – 10 Total 4 Single Leg Jumps – 8 Total 3 Slow Push Ups 2 Down Dog + Cobras 1 Turkish Get...Read More
Baby Cole’s first CrossFit Comp, so loud! Workout Key: All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: Stretching: 1 Minute Puppy Dog Stretch 1 Minute IT Band Stretch 1 Minute Calf Stretch 2 Rounds: 30 seconds High Knees 10 Seal Swings ...Read More
