Upcoming CFG Events and News This Week:
- Flex On The Beach is back for a 4th year of competition in Long Beach, NY – Saturday, September 17th, 2016. Coed Teams of 4 in Rx and Scaled Divisions.
Party Division teams do the same WODs as Scaled but can use what ever weights and “standards” they want. It’s basically a division for beginners. The teams can also be any mix of gender- they don’t require a team of two men and two women. We are hoping to send a large number of teams!! We have created a GoogleDoc for those of you who are interested. The coaches will help organize the teams to ensure everyone who wants to participate can! If you already have a team of 4, write your names at the bottom of the Doc so we know :-)
- August 6th @11am Nutritional Seminar with Nicole Rinaldi. Contact [email protected] for details.
General Warm-up #2 Then…, “The Ghost” 6 Rounds Of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-unders 1 minute Rest Try for as many reps as possible of EACH exercise, not just total score. Then…, Find 3RM Power Clean + 1 Front Squat Extra Credit…, Muscle Up Drill Of Choice GHR – 5 x 10 Big Ass Arms – 5 x 6 AHAP
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