Upcoming CFG Events and News and Notes:
Memorial Day Holiday Hours!!!
Sunday- May 28th- Closed. Rest Day!!!
Monday- May 29th, 8a-9a-10a-11a classes Only!
Tuesday- May 30th – Normal Hours.
- CFG Member Gymnastics Clinic: Sunday June 11th @10am
- CFG Member Weightlifting Clinic: Sunday June 18th @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. Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for every CFGer who wants to do it. As always, we have a scaling option that is appropriate for wherever you’re at on your fitness journey. Whether you’re going to do a full “Murph” or not, you can choose to perform one of the scaling options.
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 Paloff Press – 10 e/s
Wall Walk – 5
Seated Face Pull – 10
Then…,
Three Sets NFT
Bench Press – 4040 x 5
Then…,
Deadlift – (Light) 2s x 5r
Superset w/….,
Db Reverse Slider Lunge – 8 e/s
Then…,
For Time
100 Russian Kb Swing, 53/35# (Rx 72/53#)
Run 800m
100 Mountain Climbers
Run 800m
100 KB High Pull
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