Hard to believe Fletcher was ever this small Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up 1 Minute Mountain Climber Stretch (30sec each) 1 Minute Quad Stretch (30sec each) 1 Minute Down Dog + Cobra 1 Minute Plank Rotations...Read More

A young coach Ryan being comforted  by a young Bogie, both of them have a lot more gray in there beards, and are rarely seen in the gym LOL Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up:  3 Rounds ...Read More

The last time Lacey and Greg spent this much time in the alone in the gym together was when she was the only one that came to class, circa 2012 LOL Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green – Sandbag Blue – Dumbbell Purple – wallball Warm Up:...Read More

The next few weeks we will be doing throw back to some of our favorite photos over the past 8+ years! CFG OG Jason Morrill back in 2012, he recently just came back to CFG last month, perfect timing :/ Workout Key:  All workouts are written for unweighted/bodyweight (black text) Red – Kettlebell  Green –...Read More

Metcon Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Dumbbell Push Presses (50/35lbs) Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/35 lbs) 15 Air Squats Rest 2 minutes,...Read More

BootCamp: 8 and 9 AM SuperCharged: 10 AM Open Gym: 8 AM- 1 PMRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): 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 6-8 – 1 rep @ 95+%...Read More

Accessory Every 2 minutes, for 18 minutes (3 sets), rotate through the following stations: Station 1 – L-Sit Hang: 60-90sec Station 2 – Freestanding Handstand Hold Work: 60-90sec Station 3 – Strict Pull-Ups 2-3 reps @ 20X1 Metcon For time: 1000 Meter Row 30 Strict Handstand Push-Ups 50 Pull-UpsRead More

Weightlifting Every 2 minutes, for 16 minutes (8 sets): Snatch from 2″ Below Knee + Snatch (pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor) Metcon “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs)Read More

Weightlifting Take 20 minutes to build to today’s 2RM or heavy double Power Clean.  (Reps must be linked together and not bailed between) Metcon For time 50 Burpees Over the Barbell 50 Power Cleans (95/65 lbs)Read More