Can’t wait for the mountain bike race in August! We will make Lacey do it this year 😉 Warm Up 8 Minute AMRAP:  10 leg swings Forward and Backwards 10 Leg Swings Side to Side  4 Prisoner Kneeling Squats  10 Jane Fondas (5 Ea.)  10 Arm Circles – Big Forward and Backwards  10 Arm Circles – Small Forward and backwards 10 Star Jumps  2-3 Minutes – Free for all Stretching Metcon  Deck of Cards  Lateral Lunges (Double the card) Ground to Overhead (Star Jumps, DB Snatch, Plate G2OH, Sandbag Over the Shoulder, KB Swings) Side Plank Hip Dips (Double the card) Glute Bridges  Jokers x 2 –  2 Minutes of: Prisoner kneeling to SquatsRead more

CJ’s face everyday the gym is closed Stretching  1 Minute ½ Kneeling Groin Shifts  1 Minute Bottom of Squat Hold  1 Minute Calf Stretch  Warm up:  2 Rounds  1 minute Jumping Jacks/Round 2: Speed Skaters 15 sec each side star plank   10 Mountain Climber Circles (hold Mtn climber stretch – rotate knee that is off the ground in tiny circles) 10 segmented Banded Glute Bridges 10 Air Squats @ 53×1 Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Tempo Goblet Squat x 3 reps @ 53X1 (unloaded increase reps to 6 – perform in front of wall like squat therapy) *Max Effort Wall Sit in Remaining time* Metcon Every 4 minutes, for 20 minutes (5 sets) for times of: 50 Mountain Climbers    15 Air Squats or Goblet Squats  10 Box Jumps or Broad Jumps CFG Running: 4- Mile Run for TimeRead more

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 hamstring sweeps  5 Lunge Matrix – Ea. Leg 10 Bird Dogs (5 ea.)  10 Dead Bugs (5 Ea.) Weightlifting Four sets of: Split Stance Romanian Deadlift x 6 reps @ 30X1 (Each Leg) (OR Unloaded/no weight: Max Effort Hamstring Marching) Rest 20 seconds Reverse Lunge + Knee Drive x 10 reps (5 Ea.) Rest 2 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders or 30 Penguin Taps  20 Supermans  OR 20 Kettlebell Deadlifts   OR 20 Sandbag Deadlifts OR 20 DB Deadlifts OR 20 Wallball Deadlifts 10 Burpees...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 Drop Squats  10 Straight arm pronation/supination 15 Plank Pulls  20 Quadruped Kickbacks Metcon Five Sets or for time: 200m Run 10 Prisoner Kneeling to Squats  5 Kettlebell Hang Power Clean + Front Squat – Ea. Arm 10 Sandbag Hang Squat Cleans  10 Dumbbell Hang Squat Cleans 10 Wallball Squat Cleans  25 Sit-Ups  Or 10 Pull-Ups  Or 20 Bent Over Rows Accessory 10-15 Minutes of MobilityRead more

Is this 6ft apart? (New CFG Running INFO @ Bottom of Page) Stretching 1 Minute Floor Slides  1 Minute Shoulder Stretch  1 Minute Tricep Stretch Warm Up 1 minute – Quick Feet – every 10 seconds do a burpee 1 minute – Bear Crawls  1 minute – Arm Circles   1 minute – Cuban Press  1 minute – Quick Feet – every 10 seconds do a burpee 1 minute – Table Top stretch   1 minute – Standing Single Arm Shoulder Swimmer 1 Minute – Push Up + Pike Push Up Metcon “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups (or Seated Strict Press/Pike Push Ups) Strict Box Dips  Strict Push-Ups Accessory Three sets of: 10 Reps of Reverse Snow Angels  20 Sec Rest  10 Reps of Shoulder Pendulums (5 each direction – 10 each arm) 20 Sec Rest 10 Sec Prone Y Raise ...Read more