Are you ready for the CrossFit Open?! Some CFG athletes giving their thoughts on competing along with other fellow affiliates. Check it out.
Registration starts January 30th!
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WOD Reminder
CFG athletes, when finishing a WOD, please be mindful of your fellow athletes and not put away your equipment while others are finishing. Instead, head on over to them and cheer them on just like you always do. Thank you!
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CrossFit Open Training - January 19th
Part I - Strength/Skill
Make up a lift or work on muscle-ups - 15 minutes
Part II - Barbell Complex
AMRAP in 3 minutes:
2 Power Snatch
2 Overhead Squat
2 Snatch Balance
Level II: 115/75, Level I: 95/65
Part III - WOD
AMRAP in 10 minutes:
50 Wall Balls
30 Chest to Bar Pullups
20 Power Cleans
Level II: 185/123, Level I: 155/95
Bonus
Finish to 50 chest to bar pullups depending on where you got to in the WOD
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Congratulations to Kate Ambrose and Jason Mormon who are expecting a baby in early August. All the best to you!
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DAILY TRAINING
Strength/Skill:
50 Ring Rows
(use box jumps for increased difficulty)
WOD
10 sets x 20 seconds on/10 seconds off of:
Row Meters
Rest 5 minutes
Double-Unders
Core
Ring L-sits
Congratulations Kate & Jason! Best wishes!!
Posted by: monica | Thursday, January 17, 2013 at 12:27 AM
Great news! Kate and Jason.
Posted by: Andrea | Thursday, January 17, 2013 at 04:25 AM
So when will we be getting diaper genies and changing tables at CFG?
Posted by: Andrea | Thursday, January 17, 2013 at 05:56 AM
CONGRATS KATE & JASON! Fantastic news!
Posted by: Jeannee | Thursday, January 17, 2013 at 06:29 AM
Congrats Kate and Jason!
Posted by: Bob | Thursday, January 17, 2013 at 06:36 AM
Congrats Kate and Jason!! Best of wishes to you!
Posted by: Kris | Thursday, January 17, 2013 at 06:38 AM
Congratulations Kate and Jason!
Posted by: Michelle | Thursday, January 17, 2013 at 06:49 AM
Congrats Kate and Jason!!!
Posted by: npace | Thursday, January 17, 2013 at 07:49 AM
Congratulations Kate and Jason!!!!
Posted by: kari | Thursday, January 17, 2013 at 08:00 AM
Congratulations Kate and Jason!
Posted by: Joe G | Thursday, January 17, 2013 at 08:14 AM
Congrats Kate and Jason!!
Posted by: brian | Thursday, January 17, 2013 at 08:16 AM
Congratulations Kate and Jason!
Posted by: Rich R | Thursday, January 17, 2013 at 09:16 AM
Congratulations Kate and Jason!
Posted by: Mary | Thursday, January 17, 2013 at 09:24 AM
What great news!!! Congrats Kate and Jason!!! What the heck is everyone mixing in their BCAA drinks..CFG water?! All this baby news is awesome:)
Posted by: Amy | Thursday, January 17, 2013 at 10:05 AM
Congratulations Kate & Jason!
Posted by: bernadette | Thursday, January 17, 2013 at 11:23 AM