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:-)
General Warm-up #2 Then…, Clean Warm-up Then…, Clean** + Hang Clean 55% x 2s; 60% x 2s; 65% x 2s; 70% x 1s; 75% x 1s; 80% x 2s **You can Pwr if you want. Then…, Bench Press – 70% x 10 x 3 Superset…, 20 (Green/Red) Banded Triceps Pushdowns Then…, 5 Min Cap 30-25-20-15-10-5: Plate Push-ups Extra Credit…, GHR x 4 x 10 Hip Extension Hold x 4 x :30 (Hold) Handstand Walk x 3 x 20ft
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