| MUSCLEUP WEEK |
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▪️Thank you for following our week. We've got more drills/complexes in store today 🙌🏼
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▪️This complex will help teach ring control. When the rings get farther from the body/wide...it makes it more difficult to control. ------------------------------
▪️Here we are learning to "pulse" the rings in and out so if they do tend to come away from our body we are aware of how to pull them in for more control ------------------------------
🔺As you advance in your ring training it is very important to train wider rings (ex: iron cross)...but today we are focusing on awareness of where rings are and control. ----------------------------------------
🔺one set =
✔️3 pulses in support ✔️3 pulses at bottom of dip
✔️return to support
✔️"basket drop" into - holding onto false grip - ✔️ring kip (refer to drills from 2 days ago for scaling of this)
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TRY 4 max "sets" -- rest enough between sets to be successful 😀
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Demo'd by #cfgoach @pamelagnon 📹@risingcrossfit -----------------------------------------
#cfgmuscleupweek #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
 
| HANDSTAND COMPLEX WEEK |
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▪️We
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| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️We've had a blast this week! NOW IT IS YOUR TURN.... ▪️COME UP WITH YOUR OWN handstand obstacle course and tag #CFGhandstandComplex for the cha
5x4 Ice Cream Maker (rings) with: 
10 Hollow Rocks between each set 
#cfgprogramming
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5x4 Ice Cream Maker (rings) with: 10 Hollow Rocks between each set #cfgprogramming
Working on a portion of 100 words of fitness...master the basics of gymnastics- holds! 🙌🏼
#Repost @cfkate
・・・
Med-ball keeping me honest! 45 seconds is where I
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Working on a portion of 100 words of fitness...master the basics of gymnastics- holds! 🙌🏼 #Repost @cfkate ・・・ Med-ball keeping me honest! 45 seconds is where I'm currently stuck, the journey to 1 minu
🙌🏼#lovethismessage

#Repost @coachclint_cfc
・・・
Throwback to that one moment... that day everything changed for you. When it finally clicked. Basic movements blossomed into things that used to feel i
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🙌🏼 #lovethismessage #Repost @coachclint_cfc ・・・ Throwback to that one moment... that day everything changed for you. When it finally clicked. Basic movements blossomed into things that used to feel i
A look ahead with CFG 🤸‍♂️
🙋🏻‍♂️More effective progressions. 🙋🏽Better understanding of movement 💁🏿‍♂️First Muscle up?
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A look ahead with CFG 🤸‍♂️ 🙋🏻‍♂️More effective progressions. 🙋🏽Better understanding of movement 💁🏿‍♂️First Muscle up?
| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option.
▪️post yourself trying our
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| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option. ▪️post yourself trying our
3 Rounds
20 Forward Rolls
20 Pistols
#cfgprogramming
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3 Rounds 20 Forward Rolls 20 Pistols #cfgprogramming
Love seeing our community get after our #CFGhandstandComplex week!!
#Repost @joshbro3n
・・・
Getting upside down with this fun little complex from @cfgymnastics 
6 rounds - go every 90sec
3m handstand walk
2 strict hspu
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Love seeing our community get after our #CFGhandstandComplex week!! #Repost @joshbro3n ・・・ Getting upside down with this fun little complex from @cfgymnastics 6 rounds - go every 90sec 3m handstand walk 2 strict hspu
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| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option.
▪️post yourself trying our
Add this image to home page
| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option. ▪️post yourself trying our
A: Accumulate 1:00 In Tuck/Bent arm/straight arm frog planche *Find the position you can hold at least :05 at a time and hold that till you
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A: Accumulate 1:00 In Tuck/Bent arm/straight arm frog planche *Find the position you can hold at least :05 at a time and hold that till you've accumulated 1:00 B: Deficit HSPU: 10x5 ~Rest As Needed *The height is subjective. Find a hei
| HANDSTAND SCISSOR | ------------------------------
▪️Our focus this week is on handstand complexes but so many questions on how to master the hold. Besides spotting (which we LOVE)...here is a great drill. ---------------------
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| HANDSTAND SCISSOR | ------------------------------ ▪️Our focus this week is on handstand complexes but so many questions on how to master the hold. Besides spotting (which we LOVE)...here is a great drill. ---------------------
We love inspiring others to make their own version of our #CFGhandstandComplex 🤸‍♂️
#Repost @gabicoach
・・・
Vou ali fazer uns HSPU
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We love inspiring others to make their own version of our #CFGhandstandComplex 🤸‍♂️ #Repost @gabicoach ・・・ Vou ali fazer uns HSPU's... Quer aumentar sua habilidade e controle corporal?? Vem comigo
| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option.
▪️post yourself trying our
Add this image to home page
| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option. ▪️post yourself trying our
"Mary" 
20 Min AMRAP 
5 HSPU 
10 Pistols 
15 C2B Pull Up

#cfgprogramming
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"Mary" 20 Min AMRAP 5 HSPU 10 Pistols 15 C2B Pull Up #cfgprogramming
SWIPE LEFT for September- October & some of November 🔺FOR A FULL LIST OF COURSES go to training.crossfit.com 🔺 ▪️for all levels ▪️athletes & coaches ▪️do not need L1 to attend 🔥
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SWIPE LEFT for September- October & some of November 🔺FOR A FULL LIST OF COURSES go to training.crossfit.com 🔺 ▪️for all levels ▪️athletes & coaches ▪️do not need L1 to attend 🔥
| CFG COURSE |
 Welcome to the #cfgfamily ...Led by  #cfgcoach @estradaflys
・・・
Great weekend with this crew @cfironhorse. #cfgymnastics @cfgymnastics
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| CFG COURSE | Welcome to the #cfgfamily ...Led by #cfgcoach @estradaflys ・・・ Great weekend with this crew @cfironhorse. #cfgymnastics @cfgymnastics
Working on those 4 neurological comments 🙌🏼balance - agility - flexibility - coordination AND so much more!!
#Repost @adrianconway_
・・・
Single leg box jumps for height, and shuttle sprints. We are doi
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Working on those 4 neurological comments 🙌🏼balance - agility - flexibility - coordination AND so much more!! #Repost @adrianconway_ ・・・ Single leg box jumps for height, and shuttle sprints. We are doi
| HANDSTAND COMPLEX WEEK |
--------------------------------------------
▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option!
▪️post yourself trying our
Add this image to home page
| HANDSTAND COMPLEX WEEK | -------------------------------------------- ▪️You voted…we listened! This week we have some challenges, for sure…but we will give you a scaling option! ▪️post yourself trying our
A: 10 Mins To Establish you max set of ring Muscle ups *Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn
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A: 10 Mins To Establish you max set of ring Muscle ups *Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn't possible, find a max negative muscle up. AKA; top down as slow as
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