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
==========================================================================
Two Sets
Kneeling Paloff Press – 15 e/s
Mini Band Bridge Ups – 20
Slider Split Squat – 6 e/s @ 3230
Then…,
Incline Bench Press – 5s x 3r @ 2040
Superset w/…,
Weighted Pull-ups – 3r @ 1320
Then…,
Four Sets NFT
DB Row – 5 e/s
Superset w…,
AMRAP of Strict Ring Dips
:30 Rest
40m SA FW 100/75#
Superset w/…,
AMRAP of Toes 2 Ring or Bar @ 13X0
Then…,
Three Sets
My Father’s Curls (AHAP) x 5
Pullovers x 5
Seated Face Pulls x 20
==========================================================================
You must be logged in to post a comment.