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 have 15 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!
General Warm-up #2 Then…, Clean Warm-up Then…, Clean Complex: Find 1RM in 20 Min Clean + Hang Pwr Clean + Thruster + Jerk Then…, Four 2 Min Rds Of: Rounds 1 & 3: 30 Burpees Rounds 2 & 4: 30 V-up Sit-ups
- Row for Max Watts
Rest 2 min btw rounds. Or Rest as your partner goes.
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