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 #1 Then…, EMOM x 10 Min Hang Pwr Snatch – 75% x 3 – 5 reps Then…, For Time: 30-20-10 Reps Of:
- V-up Sit-ups
- Box Jumps (Step Down), 24/20”
- Deficit Handstand Push-ups
- Wall Ball, 20/14#l
Rest 3 Min Then…, For Time: 30-20-10 Reps Of:
- V-up Sit-ups
- Box Jumps Over, 30/24”**
- Strict Handstand Push-ups
- AKBS, 53/35#
- **Every 5 Jump Overs Flip Your Box (In Place) 1x
2016 Olympian Morghan King (48) Interview – Olympic Quad Recap
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