Annoncement: -CFG will be closed Saturday and Sunday. -No Barbell class this Saturday Upcoming Events: -Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! -CFG HIKE: SUNDAY May 31!!!! WOD: If need be stagger the following… With a 30:00 running clock…,
- Run 800m —-》Rest time it takes.
- 50 Burpees —-》Same as above.
- 100 KBS, (53/35)
@ 30:00 EMOM x 10 min ODD: HSW 20″ or Around Cones ODD: Rope Ascent 15″ x 2 or Supine Rope Climbs x 4 ODD: HSPU x 10 ODD: Shoot Throughs x 5 EVEN: Ring Muscle-ups 2-3-4-5-4-3-2 EVEN: Low Ring Mu 5-5-5-5-5-5-5 EVEN: Bar Muscle-ups 2-3-5-7-5-3-2 EVEN: C2BP 5-5-5-5-5 Then…, EMOM x 8 min…, Thrusters – 50% (Based Off Of 1RM) x 3 to 5 reps Then…., Mobility Work or…, Extra Credit On Your Own…,
- Standing Face Pulls – 5 x 15/20
- Biceps Curls – 5 x 8