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 #2 Then…, Team Day—-> One Athlete Works At A Time. Teams Of Two—> Divide as you choose. AMRAP in 20 Min Of: 200 Double Unders/300 Singles 20 Chest 2 Bar Pull-ups or 5 Muscle Ups 10 Squat Cleans, 155/105# 15 Handstand Push-ups 20 Wall Balls, 20/14# Then…, Teams Of Two Accumulate Max Cal Row/Bike/Erg in 5 Min. Switch as you choose. Then…, “The Sauce #2” Teams Of Two—-> Barbell Must NEVER Touch The Floor Min 0:00 – 2:00 – Max Bar Thrusters, 45/35# Min 3:00 – 5:00 – Max SDLHP Min 6:00 – 8:00 – Max Overhead Lunges Min 9:00 – 11:00 – Max Bicep Curls Extra Credit…,
- GHR – 4 x 10
- Plank Hold – 4 x :30
- Big Ass Arms – 4 x 8 (AHAP)
- Stretch
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