In honor of Wu-Tang Wednesday ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm up:  1 minute Air Squat HOLD  1 minute Air Squat REPS Then 2x through 10 Single Leg Glute Marches   10 Plank Toe Reach  10 Hollow Crunch 10 Standing Fire Hydrants   2 Lunge Matrix Ea. Leg Weightlifting Every 2 minutes, for 12 minutes (6 sets): 8 Goblet Kang Squats  Immediately into Max Effort Hollow Hold *Rest 30 Seconds Three rounds for time of: 400 Meter Run 20 Star Jumps...Read more

Greg’s Mom first CrossFit Open and she even qualified for the Masters Qualifier that year! ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm up:  3 Rounds  10 Crab + Bear Rotations  10 Deadlift jumps  10 Squat Thoracic rotations https://www.youtube.com/watch?v=Q65ePUFLytQ  10 Pronation and supination rotations  10 Cat Cow Then  1 minute – Puppy Dog Stretch   1 minute – Shoulder Extension Metcon For time: 30 Power Cleans or Drop Squats to Power 30 Ring Dips or Bench Dips 20 Power Cleans or Drop...Read more

Former member Lucas Niven still has the fastest Baseline in gym history with a time of 3:39 Rx, what is even crazier is he was in a wheel chair prior to joining us and joined cause physical therapy wasn’t working for him! ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm Up:  Tabata (30/10) – 2x Through – Squat Jumps  – 90/90 Rotations  – Single Arm Alternating Plank – Quadruped Scap CARs – Frog Shifts  – L Windmill – R Windmill –...Read more

What CFG member is this?! Hint: “Make today your best day yet”  ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Warm Up: 1 minute – 90/90 Bear Sit through  1 minute – wall thoracic press through  1 minute – Shoulder Extension   Then 3 rounds:  10 Arm Circles x 4 B/S/F/B 10 Sprint Drive Ea.  10 self hug thoracic rotations  10 Drop Squats    Metcon Five rounds for time of: 400 Meter Run 30 Plank Shoulder Taps   20 Kettlebell Swings (24/16 kg) Or...Read more

Bring on summer and tubing! ZOOM LINKS: 5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118Password: 493494 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013Password: 385206 9AM Class (Mon-Fri):  https://zoom.us/j/923345223Meeting ID: 923 345 223Password: 623115 4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156Password: 920848 YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656Password: 028166 *INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live  Warm up:  8 Minute AMRAP:  20 step Carioca  10 Lateral Bent Leg Bear Crawls  *superman hold 20 Sec  20 Lateral Lunges  10 Single Leg V-Ups  *Bunny Hops 20 Sec  2-3 Minutes Stretching on your Own Metcon Deck of Cards Curtsey Squats (Double the Reps – for ea. leg) Calf Raises  Alternating Superman’s   Seated Double Pike Leg Raises  Jokers x2 – 100 Bicycle CrunchesRead more