To CFG Members:

We absolutely love when you bring family and friends to check out our awesome gym! However, let us please request that before you bring someone in, you let the coaches know several days in advance.

We pride ourselves on our CFG family, our awesome coaches, and the overall experience at the gym, and if a friend shows up while we’re understaffed and underprepared, one of two things happens: Either the new friend can’t get the one-on-one attention we prefer to give new athletes (for their own safety, mostly), or other paying members get less of the coaching they hope to get.

The best way of all to introduce a new friend or family member to CrossFit is to have them schedule a 1:1 session with Greg. That way, they can watch a class in session, learn about CrossFit at the most basic level, and get in a workout that we feel introduces someone very well to CrossFit (the Baseline!).

If you have any questions, please don’t hesitate to ask Greg or Tom, and thank you all again for continuing to help our CFG family grow!

 

Two of our sets of sibling from different families have a slight height difference between them, but they’re all just as awesome!

 

Strength
5 rounds, 2 minutes rest between movements and rounds.

Shoulder Press (2-3 reps @ 20X1)
Be smart here, with 5 rounds, make manageable jumps, don’t max out on your second round.

Weighted Pull-ups (3-5 reps @ 21X0)

 

Conditioning
Against a two-minute running clock, complete the following:

400 Meter Run
Hand-Release Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.
No snaking, friends! Stay perfectly tight on your push-ups, both on the way up, and on the way down!