10.30.15 WOD

Upcoming CFG Events and News This Week:

• ROMWOD (Range of motion) class added to schedule: Sundays @ 9:30am
• Open Floor Sundays 10am-12:30pm.
• SATURDAY—Bring a Friend Day!!!

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.     Hang Pwr Snatch or Pwr Snatch – 75% x 2 reps x 5 set Scaling guide:

• EMOM x 10 min

1. 10 KB Sumo High Pull
2. 10 Russian KB Swings

  Overhead Squat – 3 x 3 (Based on feel) Scaling guide:

• Instead of OHS Deadlift – 3 sets x 3 reps

  Then…, In Teams of 2 Complete the following: 4 rounds for time of: Row 500m 20 Burpees 16 Thrusters, 95/65#   Scaling guide:

• Front Squats (From Floor) or Hang Cleans instead of thrusters.

*“Scaling Guide” – These workouts are designed to promote and enhance your health and fitness.  The “Scaling Guide” workout is perfect for the individuals looking to be strong and lean for the long-haul or nursing an injury.