Sophia Maria, aka Killer Castro the 4th…   Strength Front Squat (Three sets of 5 reps) Rest 2-3 minutes between working sets   Conditioning For time: 30 Pull-Ups 20 Box Jumps (24″/20″) 10 Snatch (135/95 lbs) 20 Box Jumps (24″/20″) 30 Pull-Ups  Read more

  The handsome Fletcher makes his CFG Onesie debut in mommy and dadd’y home gym! Way to start him young!   Strength Hang Clean (5 sets of 3 reps)   Conditioning Complete as many rounds and reps as possible in 12 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 10 reps 100 Meter RunRead more

  And here is yet another beautiful addition to the CFG family. Please say hello to Macie Leigh!   Strength Shoulder Press (Five sets of 3 reps)   Conditioning Complete as many rounds and reps as possible in 8 minutes of: Hand-Release Push-Ups x 10 reps Double-Unders x 30 reps Today is a day where you can work on improving your double-unders!Read more

There have been 4 CFG babies born in the past week!! More pictures to come. Here is the beautiful Miss Grace!   Strength Three sets today Deadlift (4-5 reps) Immediately followed by… Kettlebell Swing (10-15 reps) (Choose a heavy weight with which you can still maintain an explosive swing) Rest 2 minutes between rounds   Conditioning Three sets for times of: 400 Meter Run 135/95 lbs Thrusters x 5 reps Burpees x 10 reps Rest 3 minutesRead more

Adrian and Lacey getting after some Turkish Get-Ups!   Strength 5 sets Back Squat (2-3 reps)   Conditioning In teams of two, partners alternate to complete 4 sets each of: Wall Ball Shots x 15 reps (20/14# to 10′) Toes to Bar x 10 reps Burpee Box Jump-Overs x 5 repsRead more