Alba Orders due this Saturday and Free Community Class this Saturday

    Alba Inspired Meal orders are due this Saturday.  Please get the attached order forms in to Barry by Saturday morning, February 9th.

Download Inspired Meal Order Form

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    Free Community Class this Saturday @ 11am!  Spread the word to family and friends about how sweet CFG is.

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    CrossFit for HOPE is on Saturday, February 16th this year.  CrossFit King of Prussia invited us in joining them for this special fundraising event. They will be running heats beginning at 9am. Their goal at KOP is to raise $14,000 (enough to build an entire school in Kenya) but they need our help in joining forces and raising that amount.  If we can pull together as a community to raise money, we can help build a community in Kenya. It's time to give back to a community less fortunate. There will be a voluntary $20 donation to participate and they plan to raffle off several items to help raise money as well. They will put heats together upon arrival. Use this link for more information http://kenya.crossfit.com/ and to donate online.

The Hope workout this year is:

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

Scaling as always will be provided.

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DAILY TRAINING

7 sets of each interval for total rep score:

30 seconds work/30 seconds rest of Ring Pushups

Rest 2 minutes

30 seconds work/30 seconds rest of Box Jumps (28)(22)

Rest 2 minutes

30 seconds work/30 seconds rest of Row Calories

Comments

[Mary]

I probably won't be back in time to do the workout, but will be happy to donate!