Upcoming CFG Events and News and Notes:
- CFG Member Weightlifting Clinic: Sunday May 21st @ 10am Sign Up Here
- CFG Member Gymnastics Clinic: Sunday June 4th @10am
- Murph Day 2017
On Monday, May 29th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
2017 Murph Heat : SIGN UP HERE!
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Two Sets NFT
Bridge Up w/ Paloff Press – 15 e/s
5 Wall Walks
Then…,
Strict Press – 6,5,4,3,2 @ 1221*
*Increase load from last week.
Then…,
Four Sets NFT
Db Arnold Press – 4-6r e/s *
*Hold Kb in FR
Superset w/…,
Strict C2B Pull-ups – 4-6r @ 13X1
Then…,
Four Sets NFT
8 Supinated Grip Bent Over Rows – 205/135#
10 Single Arm Push-ups (5 e/s) or 10 Clapping Push-ups
20 Banded Tricep Extensions
Then…,
Skill Work→ To be done on your own.
EMOM x 10:00
O: 10 Tripod HSPU or Strict Ring Dips or Strict/Kip HSPU: One abmat allowed
E: 50 Double_Unders
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