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

How many of you are getting as weird as Kaitlyn is in this picture while in quarantine?! Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up: Stretching: 1 Minute Pigeon Stretch  1 Minute Tricep Puppy Dog Stretch  1 Minute Mountain...Read More

Nobody should get that excited about rowing lol Warm Up:  2 Rounds:  30 second – Mountain Climber Crawls 30 second – Toe Touches + Back Bends 30 second – Bunny Hops  30 second – Bear Crawls 30 second – Plank +Quad tap/Hold for 2 sec Ea. 30 second – Stretching on your own Metcon Work...Read More

Tim has been lifting odd objects (his children) since before it was cool/necessary! And yes, that is a cartoon of himself on his shirt Warm Up 3 Rounds: 30 Steps Jogging in place 10 Broad Jumps  10 Bird Dogs (5 Ea.) 10 Duck Walks Forward and backward  1 Minute on your own stretching (Pigeon/Quad/Mtn Climber/Pecs)...Read More

Megan really got a spinal tap back in 2014 Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up:  1 minute Face Down Scorpions  1 minute Face Up Scorpions  1 minute Scap Push ups  Then…  6 Minute AMRAP (Quality Movement) 10...Read More