Upcoming CFG Events and News This Week:
- Friday 8:30PM Class added to the Schedule
- By popular Demand…Ladies Night at the Box!!!We will be hosting our first ladies night class Friday January 29th @ 8:30pm. This class is for all the ladies who want to come in and let off a lttle steam with a great WOD in the comfort of an all women’s setting. Run by the girls, for the girls, our Ladies Night Class will be sure to empower you, motivate you, and spice things up from the norm of our daily classes!Like any of our classes. this Ladies Night is free on your first visit and free to all members.
- You can now purchase Coach Dennis’s home-made Sauerkraut – “YummyGut” at the box:-)
Important Schedule Announcement: Worlds Best Boot Camp Class added to the schedule: Tuesday/Thursday: 10am Wednesday: 8:30pm–NO CROSSFIT CLASS Saturday 8 am General Warm-up #4 Then…, Back Squat – Build to 80% (Then) 10r x 1 or 2 sets—> 12 Min Immediately Followed By Weighted Lunge Walk – 120ft (Choose Load or ODD Object) Then…., In Teams Of 4 EMOM x 20 Min Teammates Will Rotate To Each Station
- 20 KBS, 53/35#
- 10 Cal Row
- 20 Air Squats
- 10 Cal Ski Erg or Bike
Then…, Gymnasty Practice (Get Inverted) Examples…,
- Handstand Walk
- Tripod Hold
- Kick Out Of Tripod
- Tripod HSPU
- Shoulder Taps
Extra Credit…,
- Lower Orientation Banded Rotations – 2 x 20E/S
- Higher Orientation Banded Rotations – 2 x 20E/S
- Plank Hold – 5 x :30
You must be logged in to post a comment.