Over on the CFG Instagram page, we’re counting down the days until we do the first Open workout, so we’ve been sharing memories from past Opens. Head on over and check it out…then sign up. Still not sure what this Open business is?  Read this post: Click here…and then get to signing up – we’ve got some fun to be had!



“Plant your garden and decorate your own soul, instead of waiting for someone to bring you flowers.”
–Jose Luis Borges



Bring in a glass water bottle and help yourself to Dr. Scott’s yummy new water options at the box. Can we get some sliced cucumbers too? We fancy now.





Bullet proof shoulders


B. Weightlifting:

In a 15-minute window, work up to 80% of your current 1RM CJ and do 8 sets of 1. Rest as needed.



12 min AMRAP –

10 Press (95/55)

20 Sit ups

15 Push Press

20 Sit ups

20 Push Jerk

20 Sit ups


Rx+ (135/95)



Foam Roll Shoulders