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
General Wu # 2 Then…, Snatch or Clean Wu (3min) Then…, Snatch or Clean – (Based On Feel) 5 x 1 Then…, Snatch Grip Deadlift – 90% x 3 x 3 Then…, Pause Front Squat – (Based On Feel) 5 sets x 2 reps Then…, Complete the following “Not For Time”: Single Arm Db Bench Press – 4 x 8 E/S Superset…, Single Arm Push-ups – 4 x 8 E/S Extra Credit…,
- Hip Extension (followed by) Superman Band Pull Aparts 3 x 15
- :5 Bottom Of The Squat Hold + Box Jump 34/30” – 3 sets x 5 reps
- Couch Stretch – 4 E/S x :45 Hold
- Split Stretch – 4 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.