- Awesome turn out Saturday!!!
CFG community raised 2,000. We are so proud of the hardwork of our coach Catherine Lewis and members Dan Michitsch and Stefanie Fitz . Please make sure to encourage and support them throughout the next few days before they head down to Miami for Wodapolpollza competition.
- Reminder that Gymnastics Class starts tonight night 7-8 PM. Anyone who is interested just show up and get gymnasty with Coach Meg!!!
- As most of you know the streets are extremely messy, which has caused the gym to be extremely messy in the front area. Please bring an extra pair of shoes with you to the gym, and please change into them on the front. Please do not wear any wet shoes into the warm up area or the bathrooms. Please keep all wet shoes by the gate. Thanks for your cooperation:-)!
New Hip Flow 3:00
+
Wrist Prep
Then…,
Clean Warm-up
Then…,
EMOM x 12:00
Hang Pwr Clean
4:00 – TnG x 5 – 155/105#
4:00 – TnG x 3 – 185/125#
4:00 – TnG x 2 – 205/155#
Then…,
Complete Four Sets AQAP
Inverted Press (AKA A-Frame) x 8-10r
Superset w/…,
Kneeling Leg Extensions x 5r
Then…,
EMOM x 10:00
Min 1 – 6 TnG Deadlifts (BOF)
Min 2 – 35 Wtd Dubs
Then…,
For Time:
21-15-12-9-6-3
KBS, 53/35# Or AB (Any Machine)
TTB
6:00 Cap
Extra Credit
10 Rounds EASY:
Row 10 Cals EASY
3 Unbroken Ring MU
+
Complete Three Sets
Elevated DB or Barbell Reverse Lunge
8-10r e/l do not alternate.