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 #1 Then…, 0:00 100 Air Squats 3:00 100 Scissor Kicks (One/One) 6:00 100 Mountain Climbers (One/One) 10:00 Run 800, 20/14 (Ball) 15:00 REST!! 20:00 110 Wall Balls, 20/14# 30:00 Run 600m (HARD) 33:00 REST 35:00 “Chief Keith” 30 Box Jumps (Step Down) 20” 20 Box Jumps (Step Down) 24” 10 Box Jumps 30” (Rx+ 20/14#) 40:00 Max Double-Unders 42:00
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