Upcoming CFG Events and News This Week:
- 4:30pm General CrossFit Classes are now added to the schedule.
- Make sure you pick up CFG’s new apparel- Womens Tanks, Mens T-shirt and 3/4 Shirts.
- SAVE THE DATE- MARCH 26TH BBQ at the Box 12p to 3pm.
- We had over 50 people participate in the 6week All-Women Beginner Challenge and have 80 athletes who signed up for the CrossFit Open. That is a lot of people making some serious commitment. Even those who didn’t partake in either of this have surely given a serious effort. So with all this commitment towards health, wellness, and competition going on, I think it’s time for a bit of a celebration!
- Graduation Day!!! Our 6-week All-Women Beginner Program comes to an end. This is the day that SIX weeks of hard work and dedication is reflected !
- End of the 2016 CrossFit Open : The CF Open is over, so let’s get together and celebrate our hard work over the past 5 weeks!Meet up for some grub and drinks following the final workout on Saturday 3/26.
The Open is near its end. We will take the next few weeks to get back to some much needed strength work after which we will re-evaluate yet again. General Warm-up #2 Then…, Snatch Warm-up Then…, Snatch – Start @ 75% x 2 x 2; 80% x 2 x 2; 85% x 1 x 3; 90% x 1 Then…, Clean & Jerk – Start @ 80% x 1 x 3; 85% x 1 x 3; 90% x 1 x 2 Then…, Back Squats – Start @ 80% x 1 x 3; 85% x 1 x 3; 90% x 1 Extra Credit…,
- Mix Grip Weighted Pull-ups – 5 x 5
- Weighted Dips – 5 x 5
- GHR (:2 Pause @ Ext) – 5 x 10
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