Upcoming CFG Events and News This Week:
- Join your CFG family at Smorgasburg this Saturday, May 6th at 2pm for a day full of food, fun and ☀️! We will update you with exact meet up location ?
- MyHAN Nutrition Challenge starting next Monday! Kick Off Event, Sunday, May 7th. Don’t miss out your chance and get ready for summer! Beach season is right around the corner and you want to present yourself in the best shape you can! 🙂
New point system with rankings and prices.
First place: One month Free membership@CFG & CFG-Shirt!Tag a friend that should be definitely in! Non-members are welcomed, as well! - Murph Day 2017 goes down on Monday, May 29th, Memorial Day! 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. If this is your first Murph Day, you can check out photos from past year’s event here and here. We’ll have sign-up info soon!
- Do you follow us on Facebook? How about Instagram? If not, you should! We’re always posting cool stuff there, and it’s an easy way to support the gym!!!
- BEING COACHABLE– By Coach Catherine Lewis
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Two Sets NFT
Mini Band Bridge Up w/ Paloff Press – 10 e/s
Y & T w/ 2 ½ or 5# – 10
Then…,
Snatch Warm-up
Then…,
Pwr Snatch 1.1 EMOM x 10:00 (Build/Speed)
Then…,
Front Squat (Rack) x 5s x 2r @ 1131 (Build)*
*Three quick warm-up sets.
Then…,
Four Sets
:30 Sorenson Hold or Wall Sit
20 Alt Jump Lunges (Total)
:15 Transition
:30 L-Sit Hold
20 Russian KB, 32/16kg
Then…,
100 Banded Leg Curls
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