"Community. Driven. Results." - CFG's promotional commercial

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DAILY TRAINING

Agility

Ladders

5/3/1 Strength

Deadlift (90% of max)

55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

2nd Strength - 12pm

Overhead Squat

55% x 5, 65% x 5, 75% x 3, 85% x 2 x 4 sets

WOD

How many calories can you row in 7 minutes?

 

Comments

[Danielle Sig]

This commercial is awesome - great job to everyone who participated! I am SO PROUD to be part of this community!! You all have changed my life for the better :)

[Barry]

Thank you, Danielle. That means a lot. And WE are SO HAPPY you have returned to train with us.

[Ridley]

Saturday 10am Competitor WOD:

1) With a partner perform 2 snatches (each) at ~80-85% of your max every minute for 10 minutes. Try to use a weight that allows use of the same bar. Power or full.

2) "Ladder Fran"

7 min AMRAP:
3 thrusters + 3 CTB pullups, 6 thrusters + 6 CTB pullups, 9 thrusters + 9 CTB pullups..... (100/65)

[Christian]

Open WOD 11.6 strikes again!