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 LCR + Backbend Hamstring Stretch 5 Tempo Push Ups  10 Hollow Holds (2 Sec) 5 Lateral Lunges Metcon Complete as many rounds and reps as possible in 24 minutes of: 10 Hand Release Push Ups 20 Good Mornings  -Or 20 DB/KB/SB/WB Deadlifts 20 Reverse Lunges in place  -Or 20 DB/KB/SB/WB Goblet Reverse Lunges in place  10 V-Ups Accessory 5-10 Minutes of Mobility/Stretching  Check CFG Instagram for at home stretchingRead more

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 (30 Sec. Ea. Side) 2 Rounds:  30 Seconds High Knees  30 Seconds Hamstring Sweeps  30 Seconds Pull Knee to Chest + Lunge 30 Seconds Dead Bugs Metcon Every 8 minutes, for 32 minutes (4 sets) of: 2 Minutes of Burpees 2 Minutes of Running (in place, on machine, or outside, or any other heart rate) 2 Minutes of Plank Holds (can be from elbow or hands – but face down only) 2 minutes Rest  Or  Workout Time – 24 Total Minutes (one time through): 8 Minutes Running  8 Minutes of Burpees  8 Minutes to accumulate...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  10 Arm Circles Forward/Backward 10 Seal Swings  10 Throw Downs  10 Bootstrappers  10 Mountain Climber Thoracic *20 Sec Single Leg Glute Bridge Hold – Ea. *Warm up Wallballs and Rows/Push-Ups* Metcon Three rounds for time of: 30 Full Squat Jumps (or find a soft object to throw to the wall) -Or 30 Dumbbell Thrusters -Or 30 Single Arm KB Thrusters (15 Ea. Arm) -Or 30 Sandbag Thrusters  -Or 30 Wall Ball Shots  30 Bent Over Rows (if you can find something to use from home) or 15 Push ups  -Or 30 DB Bent Over Rows ...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: Hip/Hamstring Flow (5 positions each leg – 30sec. ea. position) 1x through below: 1min – Shoulder CARs 1min – Plank LCR rotations 1min – Bottom of Squat Hold  1min – Broad Jumps 1min – Tempo Air Squats *Warm up specific movement you plan to do for the 20 ¼ squat jumps* Metcon Every 4 minutes, for 20 minutes (5 sets) for times: Two Minutes of: Mountain climbers/Row/Run-in place/Star Jumps/etc.  20 ¼ Squat Jumps  -Or 16 Single Arm DB Power clean (8 Ea.)  -Or 15 Kettlebell Swings  -Or 15 Sandbag Power Clean  -Or 15 Bear Hug...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 – Sandbag Blue – Dumbbell Purple – wallball Warm up:  1 minute mountain climber stretch 1 minute Y-T-W 1 minute calf stretch  2 Rounds: 10 Mountain Climbers  5 Plank Walk Outs (push up at bottom) 10 Quad + Lunge Stretch  10 Down Dog + Cobras Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Jumping Jacks  30 Object Ground to Overhead (find best home object – adjust reps down if the object is heavier)  -Or 20 Alternating Dumbbell Snatches  -Or 20 Single Arm Kettlebell Hang Snatches (10 Ea.) -Or 20 Sandbags...Read more