#cfgfamily

Instagram photos and videos

#cfgfamily#cfg#crossfit#cfgymnastics#crossfitgymnastics#crossfittraining#cfgseminars#gymnasty#fitness#cfgteam#combatfightinggym#boxing#mixedmartialarts#fighter#kickboxing#urbanselfdefensesystem#sports#freestlye#cfgfighter#cfggym#mma#muaythai#arenawomen#fullbodycontect#cfgsurvival#evolutioncrew#combatfighting

Hashtags #cfgfamily for Instagram

| CFG COURSE 2018 |
...
Led by @p2tony
Quick trip to the city, and made some life long friends. Even kept my voice! Welcome to the #cfgfamily to the gang from LIC. Thank you @crossfitgantry for hosting, excited for your new @bigassfans haha. #crossfittraining #crossfit #cfgymnastics @cfgymnastics


4

Quick trip to the city, and made some life long friends. Even kept my voice! Welcome to the #cfgfamily to the gang from LIC. Thank you @crossfitgantry for hosting, excited for your new @bigassfans haha. #crossfittraining #crossfit #cfgymnastics @cfgymnastics


6

When we're not crushing our WOD's, it's great to spend time with loved ones! Today is Global Hug Your Kids Day, which is pretty self-explanatory. Celebrate by hugging your little ones a little tighter today! Crossfit-gardendale.com (direct link in bio)


1

CrossFit Gymnastics is coming back to the #daytonlocal area in October.
・・・
Not sure what goes on at the @cfgymnastics course?
……
Skills are taught:
static to dynamic
In sequence
Understanding shapes
Mastering parts of the whole
Building Coordination
Mastering Strength
REPITITION DRILLS
……
OUR COURSE WILL GUIDE YOU THROUGH EACH FOUNDATION - STEP BY STEP.
We will give you the skills, knowledge & drills as BOTH coach & athlete to eventually put it all together.
Stop guessing, and starting learning.
……
TO REGISTER:
Training.crossfit.com/gymnastics
..........
🔺athletes & coaches
🔺no prerequisites
🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️
...........
JULY
14/15 Bend, OR
14/15 Boston, MA
14/15 Long Island City, NY
14/15 Chesapeake, VA
21/22 Manchester CT
21/22 Westminster, CO
21/22 Taiwan
28/29 Stockholm , Sweden
28/29 Amazonas, Brazil
28/29 Philadelphia (area)
28/29 Milwakuee, WI
28/29 South Korea
28/29 Houston, TX
...........
AUG
3/4 New Cairo, Egypt
4/5 Missoula, Montana
4/5 Calgary, Alberta
11/12 Perth, Australia
17/18 Abu Dhabi
18/19 Box Hill South, Australia
18/19 Argentina
25/26 Rio de Janeiro, Brazil
25/26 London
25/26 Jacksonville Beach, FL
25/26 Ann Arbor, MI
25/26 Chicago, IL
...........
SEPT
1/2 Santo Domingo
1/2 Auckland, New Zealand
8/9 Sao Paulo
8/9 Brooklyn, NY
8/9 La Rochelle, France
8/9 Park City, Utah
8/9 Bogota, Colombia
15/16 Charlotte, NC
15/16 Almere, Netherlands
15/16 Kennewick, WA
15/16 Lima, Peru
22/23 Boise, ID
22/23 Reunion
29/30 Greenwood, IN
29/30 Sturgis, SD
29/30 Helsinki, Finland
29/30 Somerset, NJ
………
OCT
6/7 Birmingham, AL
6/7 Lexington, KY
6/7 Warsaw, Poland
13/14 Canggu, Indonesia
13/14 Refice, Brazil
13/14 Blaine, MN
20/21 Santiago, Chile
20/21 Beavercreek, OH
27/28 Santa Marta, Columbia
27/28 South Africa
………
NOV
10/11 Goiania, Brazil
10/11 Santa Marta, Colombia
17/18 South Manchester, UK
………
DEC
1/2 Adelaide, SA
8/9 Gold Coast, AUS
8/9 Seattle, Washington
…..
Check bio link - all updated courses are there...we add weekly so continue to watch for a city near you!
……
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit


1

Injured shoulder means its time to get these legs strong... @glenn_pendlay #texasmethod #evolutionfitness #evolutioncrew #cfg #weightlifting #squats #cfgfamily


0

Lifters...please put your starting weight down on sheet when you come in tonight. #evolutionfitness #evolutionfitnesscc #liftoff #cfgfamily #cfg #weightlifting


0

6pm class is a comp guys...3 lifts, everyone watching...set your total. Should be a blast. #evolutioncrew #evolutioncrew #evolutionfitness #evolutionfitnesscc #cfg #cfgfamily


2

Not sure what goes on at the @cfgymnastics course?
……
Skills are taught:
static to dynamic
In sequence
Understanding shapes
Mastering parts of the whole
Building Coordination
Mastering Strength
REPITITION DRILLS
……
OUR COURSE WILL GUIDE YOU THROUGH EACH FOUNDATION - STEP BY STEP.
We will give you the skills, knowledge & drills as BOTH coach & athlete to eventually put it all together.
Stop guessing, and starting learning.
……
TO REGISTER:
Training.crossfit.com/gymnastics
..........
🔺athletes & coaches
🔺no prerequisites
🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️
...........
JULY
14/15 Bend, OR
14/15 Boston, MA
14/15 Long Island City, NY
14/15 Chesapeake, VA
21/22 Manchester CT
21/22 Westminster, CO
21/22 Taiwan
28/29 Stockholm , Sweden
28/29 Amazonas, Brazil
28/29 Philadelphia (area)
28/29 Milwakuee, WI
28/29 South Korea
28/29 Houston, TX
...........
AUG
3/4 New Cairo, Egypt
4/5 Missoula, Montana
4/5 Calgary, Alberta
11/12 Perth, Australia
17/18 Abu Dhabi
18/19 Box Hill South, Australia
18/19 Argentina
25/26 Rio de Janeiro, Brazil
25/26 London
25/26 Jacksonville Beach, FL
25/26 Ann Arbor, MI
25/26 Chicago, IL
...........
SEPT
1/2 Santo Domingo
1/2 Auckland, New Zealand
8/9 Sao Paulo
8/9 Brooklyn, NY
8/9 La Rochelle, France
8/9 Park City, Utah
8/9 Bogota, Colombia
15/16 Charlotte, NC
15/16 Almere, Netherlands
15/16 Kennewick, WA
15/16 Lima, Peru
22/23 Boise, ID
22/23 Reunion
29/30 Greenwood, IN
29/30 Sturgis, SD
29/30 Helsinki, Finland
29/30 Somerset, NJ
………
OCT
6/7 Birmingham, AL
6/7 Lexington, KY
6/7 Warsaw, Poland
13/14 Canggu, Indonesia
13/14 Refice, Brazil
13/14 Blaine, MN
20/21 Santiago, Chile
20/21 Beavercreek, OH
27/28 Santa Marta, Columbia
27/28 South Africa
………
NOV
10/11 Goiania, Brazil
10/11 Santa Marta, Colombia
17/18 South Manchester, UK
………
DEC
1/2 Adelaide, SA
8/9 Gold Coast, AUS
8/9 Seattle, Washington
…..
Check bio link - all updated courses are there...we add weekly so continue to watch for a city near you!
……
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit


11

Ok definitely can't run at this pace for the 10k this Sunday.... Confirm tergolek dog tengah jalan! 👍

#pjhalfmarathon #combatfightinggym #cfg #cfgteam #cfgfamily #cfgsurvivalteam #cfgsurvivaltraining #boxing #cfgracing #cfgrallyteam


2

Sunday Funday....10-20 cal on rower/ski/bike. Minute to complete each station followed by minute rest. Got very ouchy. And no...I didn't finish it😂😂 @troycrawford5 @__chloelee @laurajennie_ #evolutioncrew #evolutionfitness #evolutionfitnesscc #cfg #cfgfamily #cardio #itscominghome


5

Quickest run so far! Broke the 8 minute barrier for the first time ever... Must be the nasik & gulai ikan masin hang semalam @asmilinadams_ ! 😋

I guess running in loops really helps la @hashridz , thanks for the tip you gave me a long time ago 😁

#combatfightinggym #cfg #cfgteam #cfgfamily #cfgsurvivalteam #cfgsurvivaltraining #pjhalfmarathon #cfgracing #cfgrallyteam


5

#Repost @cfgymnastics (@get_repost)
・・・
| Lats & Core |
....
▪️Building strong lats & core is the key to a strong “base”
.
This drill will focus on drills/conditioning to fire up these areas
.....
🤸‍♂️TODAY! We build strength for bar MuscleUps and all sorts of straight arm pulling strength
.....
🔺Hollow Banded Pulls
▪️This can be done on the floor as well (without a bench) but the bench allows you to get a fuller range of motion with shoulders
.....
🔺SETUP
▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.
.
▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips
.
🔺KEY POINTS
▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired
.
▪️Make sure you pull w. straight arms
▪️If you need more resistance - move farther away from band
.....
🔺TRY 3sets x 20 reps
.....
🔺Want to spend a weekend learning. Head to @cfgymnastics bio page
------------------------------
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGlatscore

Want to know more?... come learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics


0

We don’t really want to let you go @affannato 😭😭
#seeyasoon
#cfgfamily


1

#Repost @cfgymnastics
・・・
| COMPLEX WEEK|
......
▪️TODAYS VERY ADVANCED COMPLEX ON RINGS
Every :90 for 10 rounds (7th on film)

Kip+Forward Roll+Front Uprise+Back roll+Skin the cat to back and front lever.
.......
Demo’d by @cjuan.castro
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


0

| 3 POSITION BALANCE|
.....
▪️More handstand work so you can work towards freestanding shoulder taps🤸‍♂️
.....
▪️3 positions to hold
1) shift to fingertip
2) lift off ground
3) arm to side
🔺The goal is to find balance in each position
.....
▪️The next goal would be against wall & eventually freestanding 🤸‍♂️
.....
▪️Complete 3 max effort sets
.....
🔺Check out BIO LINK for MORE skill programs & @cfgymnastics to join a weekend course!
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
🎥@risingcrossfit


41

You look back on old photos and think 'ah...the good old days!!' But no one tells you that those would be the good old days one day. And guess what, you'll look back on today many years from now and think 'ah, the good old days'. Point is, enjoy every day, you'll never get it back...smile and remember how lucky you are be here. #evolutioncrew #evolutionfitness #tbt #goodolddays #cfgfamily #cfg #memories


5

Today's WOD involves a heap of double unders...we will be spending a large portion of the class practising and working our progressions. Get on that #pathtosuccess #evolutioncrew #evolutionfitness #evolutionfitnesscc #doubleunders #practice #makes #perfect #cfg #cfgfamily


2

| Lats & Core |
....
▪️Building strong lats & core is the key to a strong “base”
.
This drill will focus on drills/conditioning to fire up these areas
.....
🤸‍♂️TODAY! We build strength for bar MuscleUps and all sorts of straight arm pulling strength
.....
🔺Hollow Banded Pulls
▪️This can be done on the floor as well (without a bench) but the bench allows you to get a fuller range of motion with shoulders
.....
🔺SETUP
▪️Set yourself far enough from the band so when you reach back your arms are straight and the band does not have slack.
.
▪️Hit a hollow position (can scale to tuck version) & pull the band with straight arms down to your hips
.
🔺KEY POINTS
▪️do not fall out of your hollow (i.e.: don’t let shoulders drop every time you bring band back behind you). Go to a scaled version if you get tired
.
▪️Make sure you pull w. straight arms
▪️If you need more resistance - move farther away from band
.....
🔺TRY 3sets x 20 reps
.....
🔺Want to spend a weekend learning. Head to @cfgymnastics bio page
------------------------------
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGlatscore

Want to know more?... come learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics


119

What cue will be your “ah-ha” moment @cfgymnastics course?
.....
TO REGISTER:
Training.crossfit.com/gymnastics
..........
🔺athletes & coaches
🔺no prerequisites
🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️
...........
JULY
7/8 Agoura Hills, CA
7/8 Madrid, Spain
14/15 Bend, OR
14/15 Boston, MA
14/15 Long Island City, NY
14/15 Chesapeake, VA
21/22 Manchester CT
21/22 Westminster, CO
21/22 Johannesburg
21/22 Taiwan
28/29 Stockholm , Sweden
28/29 Amazonas, Brazil
28/29 Philadelphia (area)
28/29 Milwakuee, WI
28/29 South Korea
28/29 Houston, TX
...........
AUG
3/4 New Cairo, Egypt
4/5 Missoula, Montana
4/5 Calgary, Alberta
11/12 Perth, Australia
17/18 Abu Dhabi
18/19 Box Hill South, Australia
18/19 Argentina
25/26 Rio de Janeiro, Brazil
25/26 London
25/26 Jacksonville Beach, FL
25/26 Ann Arbor, MI
25/26 Chicago, IL
...........
SEPT
1/2 Santo Domingo
1/2 Auckland, New Zealand
8/9 Sao Paulo
8/9 Brooklyn, NY
8/9 La Rochelle, France
15/16 Almere, Netherlands
15/16 Kennewick, WA
15/16 Lima, Peru
22/23 Boise, ID
29/30 Greenwood, IN
29/30 Sturgis, SD
29/30 Helsinki, Finland
………
OCT
6/7 Birmingham, AL
6/7 Lexington, KY
6/7 Warsaw, Poland
13/14 Canggu, Indonesia
13/14 Brazil
13/14 Blaine, MN
20/21 Santiago, Chile
20/21 Beavercreek, OH
27/28 Santa Marta, Columbia
………
NOV
17/18 South Manchester, UK
………
DEC
1/2 Adelaide, SA
8/9 Gold Coast, AUS

#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit

Check bio link - all updated courses are there...we add weekly so continue to watch for a city near you!
.....
Video @dtcflo2
For @crossfittraining


12

Def a repost, but I love this so much. Make training the best hr of your day. Laugh at yourself and don't take life too seriously. #evolutionfitness #evolutioncrew #fitness #results #cfg #cfgfamily #comejoinus #12weekchallenge #2weektrial


3

Shout out to @cfgymnastics for breaking down my handstand walks. Some great tips below! ・・・
|CFG BREAK IT DOWN WEEK|
.....
#CFGbreakitdown if you want a chance for one of your videos to be analyzed!
.....
We learn so much by watching and coaching others!
.....
The BLUE line is where we want athlete to be ideally
.
The YELLOW line is showing where athlete is highlighting a fault in position
.....
🔹Handstand Walk Breakdown🔹
.
Frame 1 (top left)
•Athlete starts without balance bc they kick up already with forward momentum without transferring weight over midline of hands. The shoulders are still closed & athlete has already started moving forward. This is common bc those who walk may not have handstand hold yet - which is a prerequisite for walking 🤸‍♂️
.
Frame 2 (top right)
•Head is pulling out a tad too far so Athlete is having trouble getting back into a balanced state. You can see how most of the weight is back on palms
.
Frame 3 (bottom left)
•Starting to see a more neutral head & eyes are gazing at hands - which is correct but shoulders are not pressing open bc athlete is not pressing tall thru floor
.
Frame 4 (bottom right)
•Trying to correct issues from last 3 frames proves to be too late and just before athlete comes down from the walk - you’ll see shoulders closing even more and weight is now over back of palm even more
.....
HOW TO FIX FAULTS
1. master free standing handstand balance
.
2. Once you are able to find balance, walking becomes much easier bc you kick up already balanced
.
3. While working static holds you can do scaled drills to learn to shift weight SLOW & CONTROLLED instead of trying to chase the 5 or 10ft line by trying to “run” towards it on your hands
.
4. Understand this is a long process but putting in the work for a solid foundation will ultimately make walking MUCH easier and less scary for any athlete!
.....
Thanks for submitting our videos!
We appreciate you helping our community learn!
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit


0

Shout out to @cfgymnastics for breaking down my handstand walks. Some great tips below! I will continue to practice! ・・・
|CFG BREAK IT DOWN WEEK|
.....
#CFGbreakitdown if you want a chance for one of your videos to be analyzed!
.....
We learn so much by watching and coaching others!
.....
The BLUE line is where we want athlete to be ideally
.
The YELLOW line is showing where athlete is highlighting a fault in position
.....
🔹Handstand Walk Breakdown🔹
.
Frame 1 (top left)
•Athlete starts without balance bc they kick up already with forward momentum without transferring weight over midline of hands. The shoulders are still closed & athlete has already started moving forward. This is common bc those who walk may not have handstand hold yet - which is a prerequisite for walking 🤸‍♂️
.
Frame 2 (top right)
•Head is pulling out a tad too far so Athlete is having trouble getting back into a balanced state. You can see how most of the weight is back on palms
.
Frame 3 (bottom left)
•Starting to see a more neutral head & eyes are gazing at hands - which is correct but shoulders are not pressing open bc athlete is not pressing tall thru floor
.
Frame 4 (bottom right)
•Trying to correct issues from last 3 frames proves to be too late and just before athlete comes down from the walk - you’ll see shoulders closing even more and weight is now over back of palm even more
.....
HOW TO FIX FAULTS
1. master free standing handstand balance
.
2. Once you are able to find balance, walking becomes much easier bc you kick up already balanced
.
3. While working static holds you can do scaled drills to learn to shift weight SLOW & CONTROLLED instead of trying to chase the 5 or 10ft line by trying to “run” towards it on your hands
.
4. Understand this is a long process but putting in the work for a solid foundation will ultimately make walking MUCH easier and less scary for any athlete!
.....
Thanks for submitting our videos!
We appreciate you helping our community learn!
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit


1

Great info!!! .
#Repost @cfgymnastics (@get_repost)
・・・
|CFG BREAK IT DOWN WEEK|
.....
#CFGbreakitdown if you want a chance for one of your videos to be analyzed!
.....
We learn so much by watching and coaching others!
.....
The BLUE line is where we want athlete to be ideally
.
The YELLOW line is showing where athlete is highlighting a fault in position
.....
🔹Handstand Walk Breakdown🔹
.
Frame 1 (top left)
•Athlete starts without balance bc they kick up already with forward momentum without transferring weight over midline of hands. The shoulders are still closed & athlete has already started moving forward. This is common bc those who walk may not have handstand hold yet - which is a prerequisite for walking 🤸‍♂️
.
Frame 2 (top right)
•Head is pulling out a tad too far so Athlete is having trouble getting back into a balanced state. You can see how most of the weight is back on palms
.
Frame 3 (bottom left)
•Starting to see a more neutral head & eyes are gazing at hands - which is correct but shoulders are not pressing open bc athlete is not pressing tall thru floor
.
Frame 4 (bottom right)
•Trying to correct issues from last 3 frames proves to be too late and just before athlete comes down from the walk - you’ll see shoulders closing even more and weight is now over back of palm even more
.....
HOW TO FIX FAULTS
1. master free standing handstand balance
2. Once you are able to find balance, walking becomes much easier bc you kick up already balanced
3. Work on drills to learn to shift weight SLOW & CONTROLLED instead of trying to chase the 5 or 10ft line by trying to “run” towards it on your hands
4. Understand this is a long process but putting in the work for a solid foundation will ultimately make walking MUCH easier and less scary for any athlete!
.....
Thanks for submitting our videos!
We appreciate you helping our community learn!
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit


1

My goal is to have consistent handstand walking by February of next year. This means I need to spend a lot of time working on the mechanics of a stable handstand first. We can’t run before we walk, and we shouldn’t try to walk before we can stand #therxisunderstanding #respecttheprocess
・・・
|CFG BREAK IT DOWN WEEK|
.....
#CFGbreakitdown if you want a chance for one of your videos to be analyzed!
.....
We learn so much by watching and coaching others!
.....
The BLUE line is where we want athlete to be ideally
.
The YELLOW line is showing where athlete is highlighting a fault in position
.....
🔹Handstand Walk Breakdown🔹
.
Frame 1 (top left)
•Athlete starts without balance bc they kick up already with forward momentum without transferring weight over midline of hands. The shoulders are still closed & athlete has already started moving forward. This is common bc those who walk may not have handstand hold yet - which is a prerequisite for walking 🤸‍♂️
.
Frame 2 (top right)
•Head is pulling out a tad too far so Athlete is having trouble getting back into a balanced state. You can see how most of the weight is back on palms
.
Frame 3 (bottom left)
•Starting to see a more neutral head & eyes are gazing at hands - which is correct but shoulders are not pressing open bc athlete is not pressing tall thru floor
.
Frame 4 (bottom right)
•Trying to correct issues from last 3 frames proves to be too late and just before athlete comes down from the walk - you’ll see shoulders closing even more and weight is now over back of palm even more
.....
HOW TO FIX FAULTS
1. master free standing handstand balance
2. Once you are able to find balance, walking becomes much easier bc you kick up already balanced
3. Work on drills to learn to shift weight SLOW & CONTROLLED instead of trying to chase the 5 or 10ft line by trying to “run” towards it on your hands
4. Understand this is a long process but putting in the work for a solid foundation will ultimately make walking MUCH easier and less scary for any athlete!
.....
Thanks for submitting our videos!
We appreciate you helping our community learn!
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily


0

|CFG BREAK IT DOWN WEEK|
.....
#CFGbreakitdown if you want a chance for one of your videos to be analyzed!
.....
We learn so much by watching and coaching others!
.....
The BLUE line is where we want athlete to be ideally
.
The YELLOW line is showing where athlete is highlighting a fault in position
.....
🔹Handstand Walk Breakdown🔹
.
Frame 1 (top left)
•Athlete starts without balance bc they kick up already with forward momentum without transferring weight over midline of hands. The shoulders are still closed & athlete has already started moving forward. This is common bc those who walk may not have handstand hold yet - which is a prerequisite for walking 🤸‍♂️
.
Frame 2 (top right)
•Head is pulling out a tad too far so Athlete is having trouble getting back into a balanced state. You can see how most of the weight is back on palms
.
Frame 3 (bottom left)
•Starting to see a more neutral head & eyes are gazing at hands - which is correct but shoulders are not pressing open bc athlete is not pressing tall thru floor
.
Frame 4 (bottom right)
•Trying to correct issues from last 3 frames proves to be too late and just before athlete comes down from the walk - you’ll see shoulders closing even more and weight is now over back of palm even more
.....
HOW TO FIX FAULTS
1. master free standing handstand balance
.
2. Once you are able to find balance, walking becomes much easier bc you kick up already balanced
.
3. While working static holds you can do scaled drills to learn to shift weight SLOW & CONTROLLED instead of trying to chase the 5 or 10ft line by trying to “run” towards it on your hands
.
4. Understand this is a long process but putting in the work for a solid foundation will ultimately make walking MUCH easier and less scary for any athlete!
.....
Thanks for submitting our videos!
We appreciate you helping our community learn!
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit


85

Ok my new favourite parang bodo dah ada sheath... Thank you @cfg.official!
Nak kena test besok ni ❤️ #combatfightinggym #cfg #cfgteam #cfgfamily #cfgsurvivalteam #cfgsurvivaltraining #cfgrallyteam #cfgracing


3

A totally different life from what I'm used to but I believe that happiness is not about what you have in life, rather what you make out of life

#combatfightinggym #cfg #cfgteam #cfgfamily #cfgsurvivalteam #cfgrallyteam #cfgracing


3

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
Repeat for 8-10 rounds:
Rest 20-30sec between sets
1. chin up to pullover
2. Forward roll to chin hold
3. Pullover
4. Bar MuscleUp
......
🙌🏼 grips @wodndone
Demo’d by cfgcoach @pamelagnon
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


130

#Repost @cfgymnastics
・・・
| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
Some core stuff!
Try 3 sets:
-2 Around the Worlds
-4 Strict T2B
-4 Behind The Neck Pull Ups with a 5s hold on last rep
.......
Demo’d by cfgcoach @soulsean @just.like.frank
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex
.
🎶 by: @beats.n.barbells_


0

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
Some core stuff!
Try 3 sets:
-2 Around the Worlds
-4 Strict T2B
-4 Behind The Neck Pull Ups with a 5s hold on last rep
.......
Demo’d by cfgcoach @soulsean @just.like.frank
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex
.
🎶 by: @beats.n.barbells_


37

TBT....hoping my team mates finish the burpees so I'm not required again!!! #evolutionfitness #evolutionfitnesscc #evolutioncrew #games #days #trifit #results #cfgfamily #cfg 📸 @matts_insta_gram_


0

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
See below for execution & instructions on scaling
.....
▪️RING COMPLEX
asending ladder
1 strict muscle up
1 tuck raise
1 L raise
rest 30sec
2 strict muscle-ups
2 tuck raises
2 L raises
rest 30 sec
3 strict muscleups…etc
.....
go until you fail the complex
*if you can only do 1 strict MU - continue complex scaled (see below)
.......
HOW TO EXECUTE:
Get a good false grip for the strict muscle-up
at the top support yourself in hollow position and raise legs in tuck then L
keeping shoulders stacked over wrists and “pushing” down on rings to provide tension
.
SCALING:
Assuming you can do a support position on rings:
complete scaled version of muscle up (toe-assisted) then continue series with rings at approx. waist height.
**video of scaled does not show full complex .......
Grips @wodndone
Demo’d by @chuckbennington @pamelagnon
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


31

💥Pro Tip💥 from coach: @pamelagnon and @cfgymnastics ・・・
| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
▪️PISTOL HSPU COMPLEX
Working on balance & strength today.
.
accumulate 20 pistols:
right leg pistol swing thru to handstand pickup
strict hspu
come down on opposite foot
left leg pistol swing thru to handstand pickup
.......
Grips @wodndone
Demo’d by @pamelagnon
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
#wodndone #strong #strongwomen #pullups #toestobar #ttb #stronggirls #crossfitgirls #girlswithmuscles #girlswholift
#fitnesslifestyle #fitnessbody #dontripwhenyougrip #rippedhands #deadlift #crossfitgames #barmuscleup #firstmuscleup


32

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
▪️PISTOL HSPU COMPLEX
Working on balance & strength today.
.
accumulate 20 pistols:
right leg pistol swing thru to handstand kick-up
strict hspu
come down on opposite foot
left leg pistol swing thru to handstand kick-up
.......
Grips @wodndone
Demo’d by @pamelagnon
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


330

| COMPLEX WEEK|
......
🔺We will be posting a variety of beginner to very advanced complexes
🔹Tag a friend each day who you think may be up for the challenge!
.....
▪️TODAYS VERY ADVANCED COMPLEX ON RINGS
Every :90 for 10 rounds (7th on film)

Kip+Forward Roll+Front Uprise+Back roll+Skin the cat to back and front lever.
.......
Demo’d by @cjuan.castro
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGcomplex


99

#Repost @cfgymnastics
• • •
| ARCH/HOLLOW |
.....
🔹Today we add a complex that builds on
Each skill - the better you perform the kip swing - the better each portion will be
.
Just like I lifting break down #crossfitgymnastics skills into parts that make the whole!
.....
KEY POINTS:
1) look at the grip! It’s “meaty” (ie: deep into palm)
2) notice ring position in swing - this allows you to create tension thru lats which ultimately help “tighten” the straps and gives you more control of this dynamic apparatus
3) body position in the pull - it’s long and tight & hips are not higher than chest and toes!
.....
🔹7 min EMOM
▪️3 kipping swings
▪️2 pull to hip
▪️1 #muscleup
.....
🔺challenge to do this w a sponge between heels to force you to stay tight
.
🔺don't have a muscleup. No problem. Work the first 2 parts and then scale MU to "toe-assist" ...not sure how? Come learn with us how to scale a muscleup!
.....
Demo'd by #cfgcoach @estradaflys
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcomplex


1

Thanks for coming and beraya with us @jaceyyap !
#cfg #cfgfamily #combatfightinggym #teamrayakl


2

Repost @cfgymnastics
by @media.repost:
|HSPU STENGTH |
.....
🔹Bring it up a notch...not ready for ring hspu or large deficit hspu...then work the scaled version of Ring hspu
Why?
* the rings require a huge amount of shoulder stability & control
* The strict strength in scaled form will help you build more volume
* Scaled allows you to work higher volume & better form!
.....
🔸KEY POINTS:
* start stacked with rings parallel to each other
* Rings should start parallel to each other & as you go down into hspu they will slightly turn internally (check out video) - then return to parallel at top.
.....
Demo’d by #cfgcoach @chuckbennington
......
🔺Want to know more?
•Learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #CFGhspu


0

| ARCH/HOLLOW |
.....
🔹Today we discuss the #ctb pull-up
.
▪️Listen as we discuss the best way to maintain a good kip throughout multiple reps & why you may be having more difficulty.
.....
Demo'd by #cfgcoach @chuckbennington
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #chesttobarpullup


31

Here is some good practice to do during today’s ring work!!
#Repost @cfgymnastics with @get_repost
・・・
| ARCH/HOLLOW |
.....
🔹Today we add a complex that builds on
Each skill - the better you perform the kip swing - the better each portion will be
.
Just like I lifting break down #crossfitgymnastics skills into parts that make the whole!
.....
KEY POINTS:
1) look at the grip! It’s “meaty” (ie: deep into palm)
2) notice ring position in swing - this allows you to create tension thru lats which ultimately help “tighten” the straps and gives you more control of this dynamic apparatus
3) body position in the pull - it’s long and tight & hips are not higher than chest and toes!
.....
🔹7 min EMOM
▪️3 kipping swings
▪️2 pull to hip
▪️1 #muscleup
.....
🔺challenge to do this w a sponge between heels to force you to stay tight
.
🔺don't have a muscleup. No problem. Work the first 2 parts and then scale MU to "toe-assist" ...not sure how? Come learn with us how to scale a muscleup!
.....
Demo'd by #cfgcoach @estradaflys
..... #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcomplex


1

| ARCH/HOLLOW |
.....
🔹Today we add a complex that builds on
Each skill - the better you perform the kip swing - the better each portion will be
.
Just like I lifting break down #crossfitgymnastics skills into parts that make the whole!
.....
KEY POINTS:
1) look at the grip! It’s “meaty” (ie: deep into palm)
2) notice ring position in swing - this allows you to create tension thru lats which ultimately help “tighten” the straps and gives you more control of this dynamic apparatus
3) body position in the pull - it’s long and tight & hips are not higher than chest and toes!
.....
🔹7 min EMOM
▪️3 kipping swings
▪️2 pull to hip
▪️1 #muscleup
.....
🔺challenge to do this w a sponge between heels to force you to stay tight
.
🔺don't have a muscleup. No problem. Work the first 2 parts and then scale MU to "toe-assist" ...not sure how? Come learn with us how to scale a muscleup!
.....
Demo'd by #cfgcoach @estradaflys
.....
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcomplex


159

Last few days of early bird entries guys...mixed or same sex teams plus individual for those brave enough!!! We have soooo much equipment for this, you won't know what to expect on either day!! WODs are shaping up nicely, can't wait to see you give them a run!!! #games #days #riot2018 #teams #cfg #cfgfamily #evolutionfitness #evolutioncrew


0

Gotta love the before and after shots!!! Regular training, good nutrition....it's almost like this stuff really works!! Congrats guys and keep it up. @troycrawford5 @melissa_jane_crawford #results #proven #evolutionfitnesscc #evolutioncrew #cfgfamily #legends


6

Some Wednesday truth....every day is an opportunity, every day above ground is a blessing. Enjoy your day, take care of yourselves and remember how awesome being here is. #motivation #evolutionfitnesscc #evolutionfitness #evolutioncrew #cfgfamily


2

Alaska checked off the list of amazing f***ing places in the world I’ve been to work with even cooler people. This group from Alaska did not disappoint. Thanks for laughing at my poorly timed jokes all weekend, but mostly for the incredible opportunity to visit this beautiful state! Welcome to the #cfgfamily to the group from @crossfitanchorage #crossfit #cfgymnastics #crossfittraining


6