Upcoming CFG Events and News This Week:
- Saturday Classes will be canceled for our Barbell For Boobs Event.
- BarBell For Boobs Teams of Three Roster Here
General Wu #2 Then…, Power Clean & Power Jerk – (Based On Feel) 5 sets x (1+1) Then…, Overhead Squat (Rack) – 3 sets x 2 reps Then…, Skill Work: Rope Climbs or Pull-ups Extra Credit…,
- Pigeon Stretch – 4 x :45 Hold
- Split Stretch – 4 x :45 Hold
- GHR – 4 x 10
- Big Ass Arms – 4 x 10 (AHAP)
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.