2.17.16 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 Banded Bench Press – 50%+ x 5 x 5   Then…,   Workout 15.4   Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans, 185/125# 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.   Then…,   Extra Credit…,

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