2.15.16 WOD

Upcoming CFG Events and News This Week:

• Our 6 week On Ramp beginner program begins today.  Please visit our schedule for class days and times.
• Manadatory Class reservation for 5:30p and 8:30p classes. Click to RSVP
• The 2016 Open will begin on Thursday, February 25th.  Subsequent workouts will be released on March 3, March 10, March 17 and March 24.  The 2016 Open will close on Monday, March 28, at 7pm. SIGN UP on CFG TEAM HERE.
• New test this week for CFG and Non CFG Athletes who want additional testing that measures progress and exposes athletic weaknesses across broad movements and time domains. These test have been carefully created by CrossFit Games Athlete, Joel Willis. Post your scores ONLY. No comments.  All test will be written on the white board in the back.

  Email test results to [email protected]

• NEW CFG gear Ordered. 3/4 sleeve shirts  

      General Warm-up #1 Then…, 12 Min Cap Back Squat (Inside Rig) – 60% – 70% x 20 x 1 Then…, EMOM x 10 Min A1>Cycle Hang Pwr Clean + Front Squat – 75% (On Clean) x 4+1 A2>10 Push-ups Or…., A1>Hang (Alternating) Split Clean – Same percentages as above A2> 10 Push-ups Rest 3 Min Then…, JWTH EMOM x 10 Min A1> 15 Air Squats A2> 10 Deadlifts @ 70% B> 3 Wall Climbs   Then…, Gymnasty Skill Practice Handstand Walk Ring Muscle Ups, etc! Then…, Extra Credit…,

1. Lower Orientation Banded Rotations – 2 x 20E/S
2. Higher Orientation Banded Rotations – 2 x 20E/S
3. Plank Hold – 4 x :30
4. GHR – 4 x 15
5. Stretch