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!



“It doesn’t matter how far you might rise. At some point, you are bound to stumble…. If you’re constantly pushing yourself higher…the law of averages, not to mention the Myth of Icarus, predicts that you will at some point fall. And when you do, I want you to know this, remember this: There is no such thing as failure. Failure is just life trying to move us in another direction.”
–Oprah Winfrey



Epsom salt baths are great for sore muscles, stress and for dosing your body with magnesium. Magnesium is great for brain function, nervous system health, muscle cramps and digestion.





Ankle Mobility


B. Skill:

15 min to Practice Pistol and Handstand Push-Up Progressions

Pistol Progressions – Find the appropriate progression that allows you to perform comfortably for 4 reps on each side!

HSPU Progressions – Find the appropriate progression that allows you to perform 5 strict.



10min Ascending Ladder –

3 Deadlift (225/155)

3 Handstand Push-Up

6 DL


9 DL


12 DL


…continue going up by 3’s in each movement until time runs out.

1) One round is completing the deadlifts and handstand push-ups

2) Score is total rounds + any extra reps into the next round

3) If you need more than 1×45 under an ab-mat for HSPU, you will do 2x HRPU



Hamstring Stretch