Upcoming CFG Events and News:
- Teams of 3: Barbell for Boobs In-House Competition Fundraiser: Saturday, October 24, 2015- (Same Gender: M/M/M)-More details to come.
- ROMWOD (Range of motion) class added to schedule: Sundays, September, 27th 9:30am
- Open Floor Sundays 10am-12:30pm Starting September, 27th.
- 2015 CFG In-House Team Competition WOD 1 Photo Gallery here. Photo credit: Matt Hein
General Warm-up #2 Then…, Clean Warm-up —> 3 min cap Then…, Clean & Jerk – 75-80%% x 5(3+1)** —> 15 min cap **Touch N Go reps on the clean. Then…, Clean High Pull – 85% x 4 x 3—> 5 min cap Then…, Back Squat – 75-80% x 5 x 5 —> 15 min cap Then…, “Beast Mode Trials #1” —> 10 min cap Protect Your Hands!!!! 15 Toes to Bar 15 Chest to Bar Pull-ups 15 Single Arm KB or Db Snatches, 53/35# 9 Toes to Bar 9 Chest to Bar Pull-ups 9 Single Arm KB Snatches 6 Toes to Bar 6 Chest to Bar Pull-ups 6 Single Arm KB Snatches 3 Toes to Bar 3 Chest to Bar Pull-ups 3 Single Arm KB Snatches Extra Credit…,
- Weighted Sit-ups – 5 x 10 (AHAP)
- Banded GHR – 5 x 10
- Big Ass Arms – 5 x 8 (AHAP)
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