Congrats to JJ

Congratulations to JJ who completed his Level 1 certification last weekend. We are proud of you and so glad you’re part of our CFG family!

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NOTE: Our classes are filling up. 5:15 am ‘dark side’ is now closed again as it’s full to capacity. Swimsuit season is around the corner. Grab a spot in class and be ready for SUMMER! 🙂

WODs:

Tuesday–

21 OHS (95/65)

9 KB swings

400m
15 OHS

15 KB swings

400m
9 OHS

21 KB swings

400m

Wednesday–

Rest Day

Thursday–

Clean-Ladder (AKA: Death by Cleans)

1st min = 1 Clean (135/105)

2nd min = 2 Cleans

3rd min = 3 Cleans

—and so on until you can’t complete the prescribed number of cleans in the course of the minute

CASH OUT: Hollow Rocks 3 x 10 *hold for 3 seconds each

Friday:

For time, as many REPS as possible in:

1st round: 60 seconds of box jumps followed by 60 seconds rest,

60 sec push press, 60 seconds rest

60 sec pull ups, 60 seconds rest

2nd round:

45 seconds of work and rest

3rd round:

30 seconds of work and rest

CASH OUT

2 x 1 min — one leg wall squats, alternating every 10 seconds

Have a GREAT weekend!!!