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 #1 Then…, Back Squat – Build to a Heavy Single in 15 Min or Less Then…, “Wood” 5 RFTO: 400m Run** 10 Burpee Box Jumps, 24″ 65/95# SDLHP x 10 65/95# Thruster x 10 Rest 1 minute **Erg or Row for the injured. Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Extra Credit….,
- Banded Bar Muscle-up Drill – 4 x 5r
- Rope Climbs – 4 x 2r
- Seated Leg Curls – 4 x 20r
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