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Saturday Jan 31

January 31, 2015

With a partner, perform 7 alternating sets each of: 1 minute max Clean & Jerks (135/95)

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Friday Jan 30

January 30, 2015

"Diane" 21-15-9 reps for time: Deadlifts (225/155) HSPU

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Thursday Jan 29

January 29, 2015

Part 1 Back Squat Perform 3 reps every 2 minutes for 15 minutes (8 sets) Sets 1-4: Warmup sets (40%-70% 1RM) Sets 5-8: Working sets (75-90%) Part 2 3 sets: On a 3 minute timer complete: Row 300/250 meters 15 Unbroken DB Thrusters (40/30) Max CTB Pullups in remaining time Rest 2 minutes b/w sets

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Wednesday Jan 28

January 28, 2015

For time: 100 Wall Balls (20/14) 50 Burpees (lateral hop over bar) 10 Cleans (135/95) 10 Cleans (185/125) 10 Cleans (225/155)

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Tuesday Jan 27

January 27, 2015

All classes are canceled today. We may be offering Open Gym hours in the afternoon/evening. Please check our Facebook page and CFGC Members page for updates. We will be resuming our normal class schedule on Wednesday. Be safe everyone!

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Monday Jan 26

January 26, 2015

Part 1 Push Press Build to a 1RM in 15 minutes Perform 5-6 sets: 2-3 warmup sets, 2-3 tough sets If you are new to this lift, perform 5 sets of 5 reps, building to a moderately tough weight Part 2 "CrossFit Open Workout 12.3" AMRAP in 18 minutes: 15 Box Jumps (24/20) 12 Shoulder to Overhead (115/75) 9 Toes to Bar

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Sunday Jan 25

January 25, 2015

2 minutes max calorie Row 2 minutes max reps Thrusters (95/65) 2 minutes max calorie Row 2 minutes max reps Power Snatch (95/65) 2 minutes max calorie Row 2 minutes max reps Squat Cleans (95/65)

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