A HUGE Congrats to Paul Kaster on being the winner of our OPENutrition Challenge! In 30 days, Paul lost 17.6 pounds, dropped 14 seconds on his “Baseline” time, looks great, and says he feels great, too! We’re so proud of everyone from the gym who participated in the challenge, and hope to continue to hear success stories from around the CFG Family!   Strength Deadlift (15 reps @ 2011)   Deadlift (10 reps @ 2011)   Deadlift (5 reps @ 2011)   After each set of deadlifts, perform 30 seconds of “Hollow Person” and 30 seconds of “Super People”. Rest 2 minutes between rounds   Conditioning Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps (24″/18″) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Start over at the 10 box jumps each...Read more

  If you’ve never come to hang out during an AM class at CFG, you should. We get some pretty awesome sunrises sometimes!   Gymnastics Rope Climb (15 minutes to PLAY!)   Conditioning Have different groups start at different sections of the workout as equipment and athletes allow.This is three separate workouts, each of which will have it’s own score, with 6 minutes rest between each of them to set up and break down gear where needed. Complete as many rounds and reps as possible in 6 minutes of:Row 250 Meters 5 Handstand Push-Ups
 (2 Wall Climbs, 3 Partial Wall Climbs + Shoulder Taps) 10 Thrusters (95/65 lbs) Rest 6 minutes, and then…   Complete as many rounds and reps as possible in 6 minutes of:40 Double-Unders 20/15 Hand-Release Push-Ups 10 Ball Slams Rest 6 minutes, and then…   Complete as many rounds and reps as possible in 6 minutes of:20...Read more

  Janet and Dan brought in young “Sam the Beard” only 7 days after he was born, and already wearing his CFG Baby onesie!!   Don’t worry, we let him scale the workout… for now.   Strength Five rounds of: Back Squat (3-5 reps @ 30X1) Single Arm Dumbbell Row (8-10 reps @2020)   Conditioning Five rounds for time of: 
Unbroken Pull-Ups x Max Reps 
Broad Jumps Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.Read more

8am – Boot Camp 9am – Olympic Lifting with Coach Noah 10am – Open Workout Judging for 14.1Read more

First note: Movement does not HAVE to be a Snatch. Anything Ground-To-Overhead is legal. Yes. Anything, including Clean and Jerks. TRY to start off with Snatches, though. Please read the information below if you are 55 years of age, or “more experienced” (aka: older). Seriously… it means your weights could be lighter! Coaches will not ask you how old you are to make sure you make the necessary observations. Why? Because you don’t look at day over 36, that’s why! -Tom WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps MASTERS MEN – includes Masters Men 55+ Complete as many rounds and reps as possible...Read more