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Spider Man Wrist Mobilization!

If you're like me, and experience some wrist pain while in extension (in a front rack with a barbell or holding a handstand) check out this video o...

Why a screen is so important!

Hey Everyone,Let's talk a little about the importance getting a high quality movement screen. But first, what does that even mean? High quality? Ok...

Call Out Challenge! - Week 2 - Forward Wall Ball

Chest Forward Wall Ball Once again, very similar to last week, we’re going to address a chest forward fault in a wall ball.  First again, c...

Weekly Call Out!

Front Squat Nightmare! If you've landed here it probably means you or someone you know is suffering from the chest forward fault in a front squa...

How to smash your hip flexors using a crutch?

Here's a few interesting and effective ways to use some random objects to smash your hip flexors. Grab a buddy or do it yourself! Spend a few minut...

Benefits of Tempo Lifts by Dan Pope

Here is a link to a great article from our friends over at Fitness Pain Free about the benefits of implementing tempo lifts into your training.   ...

CF Games Open 14.5 Movement Prep and Mobility Tips!

Here it is! The final week! It's not surprise with this combination of movements. I am a little surprised that there is not time cap. This is going...

CF Games Open 14.4 Mobility & Recovery Tips

Welcome back! 2 More left! 14 Min. AMRAP: 60 cal row 50 toes-to-bar 40 wall-ball shots, 20/14 lb. 10'/9' target 30 cleans, 135/95 lb. 20 muscle-ups...

CF Games Open 14.3 Mobility & Recovery Tips

Welcome back! Well, here it is. 14.3: 8 minute AMRAP:10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch15 deadlifts, 185 / 135 lb.15 box jumps, ...

CF Games Open 14.2 Mobility & Recovery Tips

This week's CFG Open workout is a couplet of some pretty complex movements. Here are a few suggestions on how to best prep for these so you can get...

CF Games Open 14.1 Mobility & Recovery Tips

Power Snatch: Lot's of bending at the waste. The easier we can get into a proper starting snatch position, the less energy we'll waste. The tighter...

Newsletter #8 "The Stick" Part 3

The Stick: Part 3 Using "The Stick" to help massage your hamstrings in a comfortable position.       P.S. We knew it was coming! Th...