Coach Ryan helping to warm up those shoulders!   Strength Please follow the order of sets listed below for today’s strength Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift x 10 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift x 5 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Select the loads such that each set of deadlift is challenging, but doable with good mechanics.   Conditioning Four rounds for max reps of: 30 seconds of Kettlebell Swings (32/24 kg) Rest 30 seconds 30 seconds of Double-Unders Rest 30 seconds     Pull-Up Challenge Day #4 Thursday 8/21/14 30 Negative Pull Ups 3 sets Max Effort Dead Hang  Read more

  Some of the ladies of CFG sporting their tank tops!   Conditioning In teams of three, complete 5 sets each of: 500 Meter Row Burpee Box Jump Overs  (24″/20″) x 15 reps 115/75 lb Overhead Squats x 10 reps   Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. Pull-Up Challenge Rest day!Read more

  Congrats to Tim for completing the Pikes Peak Marathon on Sunday. His time was 5:36:31 and he placed 73rd overall (16th in my age group) out of 697 finishers. He beat his time from last year by 3 minutes.  Oh, and he was at the 5am class on Monday, too! CONGRATS, TIM!!   ANNOUNCEMENTS: 1- Please don’t forget that Class Times for Mobility have changed. They are now 30 minute classes that start at 5pm, 5:30pm, 6pm, and 6:30pm on Tuesdays and Thursdays. 2- The full scheduled of our 30 Day Pull-Up Challenge (including demo video) are posted on our website. Click here to view the page!   Strength Shoulder Press (Take 12-15 minutes to build to today’s 1-RM)   Conditioning Complete as many rounds as possible in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Sit-Ups 200 Meter Run HSPU Modification: 3 Wall Climbs or Partial Wall Climbs w Shoulder...Read more

Click here to watch Demonstration Video   Day #1 Monday 8/18/14 20 Negative Pull Ups 25 Inverted Rows 2×30 Sec Plank   Day #2 Tuesday 8/19/14 Set of Max Effort Push Ups 3 sets of 40% of that Max Effort (So if you got 10 you would do 3 sets of 4)   Day #3 Wednesday 8/20/14 Rest Day   Day #4 Thursday 8/21/14 30 Negative Pull Ups 3 sets Max Effort Dead Hang   Day #5 Friday 8/22/14 Set Max Effort Push Ups 5 sets of 25% of that Max Effort (if you got 20 you would do 5 sets of 5)   Day#8 Monday 8/25/14 45 Negatives Pull Ups 3 Max Effort Flexed Arm Hang 20 Inverted Rows   Day #9 Tuesday 8/26/14 Set of Max effort Push ups 2 Sets of 50% of that Max Effort   Day #10 Wednesday 8/27/14 Rest Day   Day #11 Thursday 8/28/14...Read more

Sarah and Fletch helping Danny stay loose in-between events at the Fossil Games this past weekend; an event that Danny and Coach Tom’s team won! Strength Power Clean (Take 10-12 minutes and build to a heavy 1-rep) Conditioning “POS” Three sets for times of: 300 Meter Row 185/135 lb. Power Clean x 9 reps Rest 3 minutes (Post times for all three sets – e.g., 1:36/1:44/1:57) Weight is meant to be heavy, but manageable! 30 Day Pull-Up Challenge: Day 1 1.  20 Negative Pull-Ups (4 sets of 5) 2.  25 Inverted Rows (5 sets of 5) 3. 2 sets  of 30 seconds of  plank from elbowsRead more