Upcoming CFG Events and News This Week:
- Our 6 week On Ramp beginner program continues. Please visit our schedule for class days and times.
- Manadatory Class reservation for 5:30p and 8:30p classes. Click to RSVP
- The 2016 Open will begin on Thursday, February 25th. Subsequent workouts will be released on March 3, March 10, March 17 and March 24. The 2016 Open will close on Monday, March 28, at 7pm. SIGN UP on CFG TEAM HERE.
- New test this week for CFG and Non CFG Athletes who want additional testing that measures progress and exposes athletic weaknesses across broad movements and time domains. These test have been carefully created by CrossFit Games Athlete, Joel Willis. Post your scores ONLY. No comments. All test will be written on the white board in the back.
Email test results to [email protected]
General Warm-up #1 Then…, Snatch Warm-up Then…, EMOM x 10 Min ODD: Snatch – 80% (+/-) x 3 Rest 5:00—-> Use this rest to build your bar for the C&J EMOM x 10 Min ODD: Clean & Jerk – 80% (+/-) x 3 Then…, 10 Min Cap Front Squat (Taken from rack) – 70% x 20 (Unbroken) x 1set Then…, EOM x 6 Min (AFAP) —> Goal under :30 Seconds 20 Burpees Extra Credit…,
- Lower Orientation Banded Rotations – 2 x 20E/S
- Higher Orientation Banded Rotations – 2 x 20E/S
- Plank Hold – 4 x :30
- GHR – 4 x 15
- Handstand Walk Practice
- Butterfly Motion Practice
- Stretch
The Open Is for Everyone
You must be logged in to post a comment.