Warm-up: In Teams of 3 accumulate as many Cal in 5 min. Athletes switch every 10 pulls. Quick transitions. Then…, Squat – 80% x 3(r) x 5(s) Then…, Press – (Off Of 1RM Est Last Wednesday) 60% x 5(r) x 2(s); 65% x 3 x 2; 70% x 2 x 3 Then…, AMRAP in 10…
Memorial Day “Murph”—-》Do Not Wear A Vest!! We still have the rest of the week to get through. For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one…
-CFG will be closed Saturday and Sunday. -No Barbell class this Saturday Upcoming Events: Memorial Day “Murph” WOD and BBQ Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! “Murph” For Time: 1 mile Run 100…
Annoncement: -CFG will be closed Saturday and Sunday. -No Barbell class this Saturday Upcoming Events: -Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! -CFG HIKE: SUNDAY May 31!!!! Clean Warm-up (5 min) Then…, Hang Clean…
Annoncement: -CFG will be closed Saturday and Sunday. -No Barbell class this Saturday Upcoming Events: -Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! -CFG HIKE: SUNDAY May 31!!!! WOD: If need be…
Memorial Day “Murph” WOD and BBQ Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! “Murph” For Time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile Run What is “Murph”? This WOD was…
Memorial Day “Murph” WOD and BBQ Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! “Murph” For Time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile Run What is “Murph”? This WOD was…
Memorial Day “Murph” WOD and BBQ Our annual Memorial Day “Murph” WOD and BBQ is on Monday May 25th. The first heat will go off at 8:30am. Everyone must sign up in advance here! “Murph” For Time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile Run What is “Murph”? This WOD was…
Saturday Fever “Up, Up and Away” 10Rds for time of: 1 Strict Pull-up 2 L-Sit Pull-ups 3 Chest 2 Bar Pull-ups 4 Burpee Onto Plate, 45/35# 5 Plate Push-ups 6 Plate GTOH, 45/35# 7 Squat Jumps (Touch Floor) 8 Switch Lunge Jumps or Alt Lunges 9 V-up Sit-ups 10 TTB or Knee 2 Elbow 40:00…
CFG HIKE: SUNDAY May 31!!!! Its Hiking season smile emoticon….. Our very own Keith H. aka Mr. NatGeo (National Geographic) has put together another awesome hike. Details below. Meet at CFG 8:30am. Pack lunch. Anthony’s Nose Hike Total Distance: approximately 6 miles Difficulty: medium – difficult (hilly/steep/rocky terrain, about 1,500′ elevation gain) Estimated hiking time:…
