10.12.15 WOD

  Upcoming CFG Events and News:

• Barbell for Boobs In-House Competition Fundraiser: Saturday, October 24, 2015- (Same Gender: M/M/M-F/F/F)
• WODS will be announced Monday 10.12.15

• ROMWOD (Range of motion) class added to schedule: Sundays @ 9:30am

• Open Floor Sundays 10am-12:30pm.

• 2015 CFG In-House Team Competition WOD 2 Photo Gallery here. Photo credit: Matt Hein
• We have been getting requests from members who want to bring friends in to WOD with them! As much as we love this, we often do not allow it due to the problems that come with allowing a “CrossFit Newbie” into a regular class. SO, we have a developed a better way to allow you to bring your friends in! We are happy to announce Bring.A.Friend.Day.!!! Saturday’s 9am and 10am classes. We have designed workouts that will be a little less technical and provide a painful yet pleasant experience for your curious friends.

    General Warm-up # 2 Then…, EMOM x 10 Min Clean & Jerk. Work towards a Heavy Single or work Across Then…, Back Squat – 5 sets x 2 reps (Based On Feel Climb or Work Across) Then…, “Wadapalooza #3” AMRAP in 7 min of: 21-15-9 Push Press (95/65#) Pull-ups Please note, this is not a push jerk or split jerk. The athlete may not re-dip at the knees, as in a push jerk. Extra Credit…, GHR – 3 x 10 Standing Face Pulls – 5 x 15 Plank Holds – 4 x :45 Pigeon Stretch – 3 E/S Hold :1 min       Congratulations to Irina and Stephen on a beautiful wedding in Aurba!