3.14.16WOD

  Upcoming CFG Events and News This Week:

• 4:30pm General CrossFit Classes are now added to the schedule.

• Make sure you pick up CFG’s new apparel- Womens Tanks, Mens T-shirt and 3/4  Shirts.

• You can now purchase Coach Dennis’s home-made *New Red Sauerkraut  – “YummyGut” at the box:-)

• SAVE THE DATE- MARCH 26TH BBQ at the Box 12p to 3pm. 

• We had over 50 people participate in the 6week All-Women Beginner Challenge and have 80 athletes who signed up for the CrossFit Open. That is a lot of people making some serious commitment. Even those who didn’t partake in either of this have surely given a serious effort. So with all this commitment towards health, wellness, and competition going on, I think it’s time for a bit of a celebration!
  • Graduation Day!!!  Our 6-week All-Women Beginner Program comes to an end. This is the day that SIX weeks of hard work and dedication is reflected !
  • End of the 2016 CrossFit Open : The CF Open is over, so let’s get together and celebrate our hard work over the past 5 weeks!Meet up for some grub and drinks following the final workout on Saturday 3/26.

      General Warm-up #2   Then…,   Snatch Warm-up   Then…,   Snatch (Of Choice) 55% x 2r x 2s; 60% x 2r x 2s; 70% x 1r x 3s; 75% x 1r x 2s; 80% x 2r x 4s   Then…,   Clean Warm-up   Then…,   Clean & Jerk (Of Choice) 55% x 2r x 2s; 60% x 2r x 2s; 70% x 1r x 3s; 75% x 1r x 2s; 80% x 2r x 4s   Then…,   Banded Bench Press 60% x 3r x 5s Superset…., Ring Push-ups 10-20r   Extra Credit…,

1. Low Ring Muscle-up Drill – 4 x 5r
2. GHR – 4 x 10r
3. Static Hip Extension Double KB Row – 4 x 10r @ 35/53#