Upcoming CFG Events and News:
- Barbell for Boobs In-House Competition Fundraiser: Saturday, October 24, 2015- (Same Gender: M/M/M-F/F/F)
- 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 # 1 (Done Quickly!!) Then…, “Wadapalooza # 4” INDIVIDUALS ONLY WHO HAVE REGISTERED 30 Calorie Row 30 Wallballs (20lbs,14lbs) 30 Toes to Bar (OPTION TO PERFORM KNEES-TO-MIDLINE- Must add 60:00 to total time at submission.) 30 Deadlifts (155lbs, 105lbs) 30 Burpee Box Jump Overs 30 Deadlifts 30 Toes to Bar 30 Wallballs 30 Calorie Row If you have not registered as an individual athlete you will work in… TEAMS OF THREE (One Athlete Works At A Time) 100 Calorie Row 75 Wallballs (20/14#) 75 KNEES-TO-MIDLINE 75 Deadlifts (155/105#) 60 Burpee Box Jump Overs 75 Deadlifts 75 KNEES-TO-MIDLINE 75 Wallballs 100 Calorie Row Extra Credit…,
- Downward Dog Stretch – 5 x :40
- Couch Stretch – 4 E/S 1 min
- Handstand Hold or Kipping HSPU – 4 x 10 to 8 reps
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