Upcoming CFG Events and News This Week:
- 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
WOD: In Teams Of Two EMOM x 8 Minutes ODD: Row or Bike 15 Cal EVEN: 10 Burpees Then…, TNG Power Snatch – (Based On Feel) 5 x 3 Then…, Wadapolooza WOD #6 (Final WOD) 6 min AMRAP, ascending by 2 reps each round, of: (ie. 2/2, 4/4, 6/6, 8/8, 10/10, 12/12, etc…) (Competitors) Intermediate/Scaled & Masters 50+ Hand-Release Burpee Ring Pull-ups Squat Snatches (95/65#) (Non-Competitors) Hand-Release Burpee Pull-ups Squat Snatches (95/65#) Extra Credit….,
- Kipping HSPU – 4 x ME (Hit Same #) or Max Hold in 4 attempts.
- GHDS – 4 x 15 into L-sit Hold :20
- Split Hold – 4 x :45 Hold
- Pigeon Hold – 4 E/S x :45 Hold
Barbell for Boobs In-House Competition Fundraiser: Saturday, October 24, 2015- (Same Gender: M/M/M-F/F/F)
- WODs Announcement:
WOD #1
“Awareness”
AMRAP in 6 Min Of: Sled Pull, 135/90# Sprint & Tag Partner
Example: One athlete works at a time. Athletes tag and go for the 6 min.
WOD#2
“A Little Suga, A Little Spice” —-> 10 Min Cap
Complete 3 Rounds EACH
5 Deadlifts, 305/205 (Rx)
5 HSPU (One abmat)
8TTB
5 Thrusters, 145/105
5 Front Rack Lunges, 145/105
Complete 3 Rounds EACH
5 Deadlifts, 225/135 (Sc)
10 Plate Push-ups
10 Knee to Midline
5 Thrusters, 115/65 (Sc)
Example: One athlete works at a time. Teams are given ONE bar. Teammates MUST change out the weight for the working partner.
This is all about communication and speed.
Floater WOD
“Three Headed Monster”
Max Calorie Assault Bike in 1 minute
Rest 1 Min
Max Calorie Row in 1 minute
Example: At 3-2-1, Go! all three athletes work at the same time. Max efforts are “collectively” totaled. Team with the MOST calories wins the floater WOD.