"I have been coming to CFG for more than 1 ½ years and I never realized how good of shape I was in until now. I usually made it to 3 or 4 classes a week, sometimes as many as 6 but never less than 2 per week. I hardly ever felt sore anymore as I was also riding my bike 2 days a week. But that steady stream of workouts came to an abrupt halt when I started travelling for work. Travelling across country, working late hours and eating less than primal meals really affected my performance when I finally did return to CFG. I added as much as 5 minutes to my WOD times even though I didn’t gain any noticeable weight or looked particularly out of shape, but I was clearly not the same person.
The lesson learned is momentum is a powerful thing. Don’t stop your Crossfit workouts… EVER!!! Even if you can only go twice a week, you will be a far superior athlete then any normal Joe you meet. I can’t wait until I can return full time to get back into CFG shape!" -Bryne Curtiss
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Team Workout
The class will be split in half. Your squad will receive half of the amount of equipment which is determined by the number of athletes on your team. So if there are 10 people on your team, you will receive 5 pieces of the equipment needed. Each team must complete the prescribed number of reps at all the exercises before moving on to the next movement. If it is a bodyweight movement, the equipment will be known as a station. If there are 10 athletes on your team, there will be 5 stations in which the reps must be completed. Your whole squad cannot move on to the next exercise until all reps at each number of equipment/stations has been completed. If there is an odd number of people on the team, say 7 and 7, both teams will be assigned the amount of equipment/stations of the next even number, 8 and 8.
75 Pullups
100 Burpees
125 Box Jumps (24)(18)
150 KB Swings (55)(35)
Example- 20 people show up for class. 2 teams of 10 athletes. That is 5 pullup bar stations, 5 burpee stations, 5 box jumps, and 5 kettlebells. Each one of those pieces of equipment and stations must have the prescribed reps completed at it.
