Upcoming CFG Events and News This Week:
- Schedule Changes:
- Wednesday 8:30 Bootcamp class (No CrossFit)
- Friday 8:30PM CrossFit Class added to the Schedule
- Back 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:-)
General Warm-up #1 Then…, Back Squat – 1RM —> 15 Min Then…., Bench Press —> 1RM —> 15 Min Then…, In Teams Of 2 AMRAP in 8 Min Of: 20 KB SDLHP, 53/35# 10 Cal Row/Erg/Bike Extra Credit…., Gymnasty Practice (Get Inverted) Examples…,
- Handstand Walk
- Tripod Hold
- Kick Out Of Tripod
- Tripod HSPU
- Shoulder Taps
- Lower Orientation Banded Rotations – 2 x 20E/S
- Higher Orientation Banded Rotations – 2 x 20E/S
- Plank Hold – 5 x :30
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