Upcoming CFG Events and News This Week:
- MEET THE MEMBER MONDAY: Amanda Guathier!!! Watch his Instagram video
- Pre-Order The CFG “Flex on the Beach Competition tank top: email [email protected]
- 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 have 17 teams registered!!! We have more members looking for teammates. Please let the coaches help you organize the teams to ensure everyone who wants to participate can!
New General Warm-up Then…, Back Squat – (Human Squat Rack Practice 5 x 5) Then…, 4 – 5 Rds NFT: 10 HSPU 500m Row (Watts: G: 230+/L:180+) 2 Muscle-ups (Only If You Have….Only 2 Attempts Allowed) Or…, Db Snatch (10R/10L) No Extra Credit Simone Manuel’s Advice: “Work Hard And Have Fun”
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