2.16.16 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 #2   Then…,   Snatch Warm-up   Then…,   Every :20 For 5 Min Split Snatch or Snatch – 75% (Of Snatch)     Then…,   “The Sauce” Min 0:00 – 2:00 – Max Double-Unders Min 3:00 – 5:00 – Max Kb Swings or Kb Snatches, 53/35# or Turkish Get Up (Rx+) Min 6:00 – 8:00 – Max Toes 2 Bar Min 9:00 – 11:00 – Max Burpee + Switch Lunge Jump     Then…,   Gymnasty Skill Handstand Walk Butterfly Motion Kip Swing   Extra Credit…,

1. GHR – 4 x 10
2. Plank Hold – 4 x :30
3. Big Ass Arms – 4 x 8 (AHAP)
4. Stretch