Warm Up

2 rounds

250 M row

10 Squat Jumps 

Plyo Routine:

3 rounds 15 yards each

skips, a skips, b-skips, repeat side ways, single leg hop, bound, high skip, vertical jump, box jump, WB side to side jumps

Throwing Movement



Lateral Bounds for height




AMRAP  8 min

3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, @85% of your 1 rep max



Wodivore Blog Jan 31, 2013

The importance of foam rolling is essential in your recovery. You must release the lactic acid built up in your muscle cells to aide in the recovery process, thus healing quicker and getting stronger faster. Your body is the machine, take care of it.




Dynamic Movement

Agility Ladder

2 rounds

5 Yard Burst at End

Single Leg

Double Leg

In Out



Front Squat 1-1-1-1-1

Barbell Row 5-5-5-5-5



3 Rds for time:

15 KB Swings 70/53#

20 Goblet Squats

25 Toes to Bar

Rest 3 min 

2k Row for time


Wodivore Blog Jan 30, 2013



How to Stretch a Rotator CuffPhoto Credit Jupiterimages/Comstock/Getty Images

The rotator cuff is comprised of the muscles, tendons and joint in the shoulder that allow you to have such a wide range of motion with your arms. Four muscles and their accompanying tendons make up the rotator cuff. Tears and strains in the rotator cuff muscles are common injuries, especially in those who play sports that involve the arms and people who work in jobs that require repetitive arm motions, doctors at the Cleveland Clinic report. Stretching the rotator cuff daily can strengthen the shoulders as well as help prevent injuries.

Step 1

Stand or sit to stretch your rotator cuff muscles throughout the day. Raise one arm and move it diagonally across your chest. With the opposite hand, apply slight pressure on the arm near the elbow. Press smoothly and evenly without bouncing the arm. Hold the pressure for about 30 seconds and release. Repeat the stretching exercise on the other arm.

Step 2

Put both hands behind your back and clasp them together. Raise your hands toward your head as high as you can without causing pain in your shoulders. Hold the stretch for 20 to 30 seconds, and be careful not to bounce. Let your hands drop back to the resting position and repeat the stretch two or three times.

Step 3

Roll up a towel and hold one end above and slightly behind your head. Grab the other end of the towel with the opposite hand behind your back. Pull lightly up on the towel with the higher hand. Tug until you feel the stretch and hold the position for 30 seconds. Release and repeat the exercise on the other side.

Step 4

Bend over while you’re standing, and let your arms hang loosely toward the ground. Swing your arms slowly back and forth 10 times. While still bending over, swing one arm at a time in a circular motion, gradually widening the circle for a count of 30. Continue to take deep breaths. Add weights to the pendulum swing stretching exercise by holding small 1 lb. weights in each hand.






The open is coming quick!

The open is coming quick!


3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 PVC Passthrough

1- 10 sec Bar Hold


Advanced Balance Drills





Wall Ball Practice




50 HR Pushups

60 Burpees


Wodivore Blog Jan 29, 2013

Registration for the 2013 Reebok Fitness Games Open will be available here, starting January 30th, 2013.

The 2013 Reebok Fitness Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the Fitness Games.

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the Fitness Games, the world’s premier test to find the Fittest on Earth™.

Athletes, it’s here! It’s time to cut the chitter chatter and get excited. Test yourself both mentally and physically. See where you rank with other Fitnessters all over the world!



Elbows up

Elbows up


As a group, dynamic warmup, static stretch.


EMOM 15min

On min 2 Clean and jerk @ 85% of 1 rep max

Off min 6 weighted pullups



4 rds for time

400m run

10 Front Squats 135/95

6 Bar Muscle ups

Saturday Team Wod

Saturday Team Wod

Group warmup

15 min to work on skill of your choice!


14 min amrap

30 DU
20 power cleans 95/65#
15 thrusters95/65#
10 burpee mb slams 20/14#


Start the weekend off right!

Start the weekend off right!

Warmp up:

3 Rds

5 Burpees

10 Swings

10 Pushups 



Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch – work up to a heavy set




9 min amrap

Deadlift 315#/225#

Ring Pushup



It’s a ladder! Work your way up for the 9 minutes. Get as far as you possibly can.


Wodivore Blog Jan, 25, 2013

Here’s How:

  1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
  2. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair.
  3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
  4. As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
  5. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
  6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
  7. Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead


Sorry Ron! Snatches are Friday!

Sorry Ron! Snatches are Friday!

Warmup as a group:

Jumping Jacks,High Knees,Butt Kicks,Frankenstein Walk,Karaoke 

Stretch, Foam Roll, Lacross Ball



OH Squat 3-3-3-3-3-3

Keep the bar located in the frontal plane throughout the entire lift. Maintain rigidity in the midline, look straight ahead, knees, out, weight in heels, active shoulders. Flexibility will make or break this lift so let’s open up the hips and shoulders well.




Calorie Row

OH Squat 95#/65#

Toes to Bar


Wodivore Blog Jan 24, 2013

What Does Kinesio Taping Do?

Kinesio Taping gives support and stability to your joints and muscles without affecting circulation and range of motion. It is also used for Preventive Maintenance, Edema, and to treat pain.

Kinesio Taping is a technique based on the body’s own natural healing process. This Kinesio Taping exhibits its efficacy through the activation of neurological and circulatory systems. This method basically stems from the science of Kinesiology, hence the name “Kinesio”. Muscles are not only attributed to the movements of the body but also control the circulation of venous and lymph flows, body temperature, etc. Therefore, the failure of the muscles to function properly induces various kinds of symptoms.

Consequently, so much attention was given to the importance of muscle function that the idea of treating the muscles in order to activate the body’s own healing process came about. Using an elastic tape, it was discovered that muscles and other tissues could be helped by outside assistance. Employment of Kinesio Taping creates a totally new approach to treating nerves, muscles, and organs. The first application of Kinesio Taping was for a patient with articular disorders.

For the first 10 years, orthopedists, chiropractors, acupuncturists and other medical practitioners were the main users of Kinesio Taping. Soon thereafter, Kinesio Taping was used by the Japanese Olympic volleyball players and word quickly spread to other athletes. Today, Kinesio Taping is used by medical practitioners and athletes around the world.

The Kinesio Taping Method is applied over muscles to reduce pain and inflammation, relax overused tired muscles, and to support muscles in movement on a 24hr/day basis. It is non-restrictive type of taping which allows for full range of motion.

In contrast, traditional sports’ taping is wrapped around a joint strictly for stabilization and support during a sporting event obstructing the flow of bodily fluids as an UNDESIRABLE side-effect.

Kinesio Tape is used for anything from headaches to foot problems and everything in between. Examples include: muscular facilitation or inhibition in pediatric patients, carpal tunnel syndrome, lower back strain/pain (subluxations, herniated disc), knee conditions, shoulder conditions, hamstring, groin injury, rotator cuff injury, whiplash, tennis elbow, plantar fasciitis, patella tracking, pre and post surgical edema, ankle sprains, athletic preventative injury method, and as a support method.






Wednesday Fun

Wednesday Fun

Warmup as Team:

3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 Scapula Squats



Utilizing a rack you will have 15 min to complete 5-4-3-2-1-1-1

Split Jerk/Jerk

Whichever you prefer. Remember, speed under the barbell. I don’t want to see a lot of push out at the top. After creating vertical momentum and weightlessness on the bar by a forceful dip and drive, drop under the barbell with speed to catch that bar locked out. Then stand it up and show control.


17 Min Amrap

25 Box Jumps 24”/20”

25 Push Press @ 115#85#

25 Double Unders


Wodivore Blog Jan 23, 2012

Amazing intro class last night. To all who came out, it was an absolute pleasure meeting all of you and welcome to the CFBG family. Remember you are all athletes now, train like it. In a couple weeks you will be entering regular classes so soak up all of the information. Very proud to see the progress we made in just a little over an hour. Congrats on this new journey and first step towards being the best human machine possible. Health is the foundation of happiness. 








Team dynamic warmup and stretch!

Focus on mobility of thoracic spine.



Spend 20 min working both pistols and handstand walk. Let’s get comfortable upside down and work that balance. For the pistols think depth and ankle stability without collapsing at the hips.




Sumo Deadlift High Pull

Hand Release Burpees


Wodivore Blog Jan 22, 2013

While the squat is a functional movement that many consider the “King” of all exercises, it can be very difficult exercise to complete with proper form.

So why is proper squat form difficult for so many people?


The simple answer is that many men and women have muscle imbalances, movement inefficiencies, or flexibility issues that inhibit proper squat depth to maximize strength and minimize injury.

This article will teach you (1) 5 of the most common issues that inhibit squat depth, (2) an exercise test to determine if you need work in a given area, and (3) possible solutions to rectify these issues. In sum, you will learn how to increase squat depth.

Note: “Possible” solutions are listed because some postural, or flexibility issues may not be correctible due to congenital issues, or trauma.

Squat Depth Problem #1: Core Muscles Aren’t “Firing” Properly

If the muscles in your abdomen aren’t stimulated, or “firing” correctly, then you don’t have a strong support system to get enough depth.

Even if you do a lot of crunches, that doesn’t mean the deep core musculature is firing correctly. It simply means that your outer abdominal muscles may be well developed. The outer abs muscles are made of different muscle fibers that fatigue fast under a load, which means they are useful for explosive movements, like throwing, or jumping.

If you’re going to hold a weight on your back for 45 seconds or longer (typical time for a set of squats), the deeper core musculature must be firing correctly to keep you upright and sturdy.

The Test: Hold a plank for as long as you can with good form. Note where you first feel pressure. If it’s in your lower back as opposed to your abs, then more than likely, your deep core musculature isn’t firing correctly.

increase squat depth plank How To Increase Squat Depth

Possible Solution: Pall-off press & Single Leg Lowering. Both of these exercises “wake up” your deep core musculature.

increase squat depth pall off press How To Increase Squat Depth

Squat Depth Problem #2: Tight Calves

While the other 4 issues in this article relate to incorrect movement patterns, or large tight muscles, oftentimes it’s the small muscles in your calf that will inhibit you from dropping to a proper depth and will make you unstable.

The Test: Put an empty bar on your back and see how far you can squat. Then place 25-pound plates under your feet. If you can go down further this second time around then your calves are limiting your depth.

increase squat depth tight calves How To Increase Squat Depth

Possible Solution: Foam rolling for calves and calf stretching

increase squat depth calf stretch How To Increase Squat Depth

Squat Depth Problem #3) Tight Hip Flexors

Due to either lots of sitting or not moving for excessively long periods of time, our hip flexors can become tight. Hip flexors are the muscles right above the front of your thighs and on the side of your groin that when tight will inhibit other muscles from firing correctly and from achieving proper squat depth.

The Test: Stand in front of a squat rack or pole. Grab the pole at about waist height and perform a squat, going as low as you can go. This should help stabilize your core musculature. If you’ve already tested for the calves and “passed” then you should be able to drop to below parallel while holding onto the squat rack. If you can’t or if you can’t move out of the bottom position then your issue is probably tight or inactive hip flexors.

increase squat depth assisted squat How To Increase Squat Depth

Possible Solution: Hip flexor stretches like crescent lunge

increase squat depth lunge How To Increase Squat Depth

Squat Depth Problem #4) Upper Back Tightness

You upper back (thoracic spine) can lose its flexibility due to improper posture, lots of sitting, or a focus on chest exercises, which forces chest muscles to tighten and upper back muscles to weaken.

Most guys I’ve worked with have this as a limiting factor when first starting to work out.

The Test: Perform a squat with no weight and your hands in front of your chest. See how low you go and when/if your back rounds at the bottom. Now perform the same movement, except this time bring your hands overhead, interlock your thumbs and mark how low you can go and when/if your back rounds. If your back rounds at a higher position or you can’t go as low without feeling like you’re going to lose your balance, then your thoracic spine extensibility is most likely the cause.

increase squat depth overhead How To Increase Squat Depth

Possible Solution: Marc has a great article on How to Correct Rounded Shoulders. Follow everything in that article and you will be well on your way to fixing hump back posture.

increase squat depth upper back How To Increase Squat Depth

Squat Depth Problem #5) Glute Medius & Minimus Not “Firing”

Your “butt” muscles are your glute medius and minimus, which help maintain balance when standing on one foot. They are the muscles that fire as we walk so we don’t cave in and fall over.

There are two main causes of improper firing of the glute medius/minimus; one is that your adductors are tight (your inner thighs) and the other is that those muscles are weak

The Test: Perform 10 bodyweight squats. Look at where your knees are going. Are they slightly caving in when you squat down or are they following the midline of your toes? If they’re caving in (no matter what the rep number) then stop the test and work on the solution.

increase squat depth knees How To Increase Squat Depth

Possible Solution: Foam roll your inner thigh, side-lying “clam” exercise, X-band side walking.

increase squat depth inner thigh How To Increase Squat Depth

Keep in mind that rectifying any of these issues may take some time (1-3 months), so please be patient. The good news is that you will be able to truly master the squat and receive the greatest benefits from this exceptional exercise.



You have to go after it!

You have to go after it!

Team Warmup and Stretch

*Focus on the Hips, Shoulders, and Ankles


Strength-15 min to establish 1 Rep Max Thruster working from the ground.



Complete as many rounds as possible in 15 min:

6 Chest-to-bar pull-ups
10 Wallballs, 20# (14#)
15 Kettlebell swings, 53#/35# 


WODIVORE Blog Jan 21, 2012 

After an extremely tough day, CFBG coach Craig Kenney took 2nd place at CFNE’s first ever Competitor’s Wod competition!!The workouts were tough and Craig gave it everything he had. He left nothing out there. A full write up of the event is coming soon!