We are so pumped. Its 80’s week!!!
Here are some of the stuff we have planned out…
*80’s music all week during all classes.
*80’s movies all day long on TV screen.
*80’s dress code for Friday Night’s Lights WOD… leotards, medallions, wigs, let’s do it!
*Awards for the best costume, most hilarious 80’s WOD participant or best 80’s singer!!!
Tom Bonventre is going to love this
*And much more
General Warm-up
Then…
3min clock x 3 sets
×
Row 250m or Bike 15/12cal
10 HSPU or HS Hold :30 or 20 Shoulder Taps
15 KBS 70/53
rest remainng time
Then….
AMRAP 12 minutes of:
2 Deadlifts (Heavy as possible)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU’s (Kipping or 2 Wall Walks Scale)
Rest 3min.
For time: (CAP: 12min.)
100 Air Squats
50 Push Jerks 135/95
100 Air Squats
*For AMARAP 12, I want you to use the heaviest weight you can manage for multiple rounds. If you can’t perform 5 reps of the strict movements, then you can change it to a number you can manage, even if it’s 2 or 3. I want you to keep moving. Get some good skill work in and get some good strength in! Quality is more important than rounds today. You may climb in weight as well. Shoot for about 8-10 rounds. If you can get more than that, you probably went too light.
Upcoming CFG Events and News:
We’re excited to bring you a shiny new membership system: Wodify!
The Wodify system provides a super fancy way to sign into class, manage your membership, and keep track of all your results. You will be able to compare your score online to other performances across the entire day, and easily call up your past performances on any workout.
Over the next few days, we will be transitioning your membership to Wodify. You will receive an e-mail when your membership is transitioned asking you to sign (or re-sign) our membership contract and waiver digitally — please go ahead and do that (and help us save a few trees!)
Once you have signed your contract and waiver, you will sign in at the Wodify kiosk located on the front desk.
Please complete these 3 steps to get started with Wodify!
- Login, update your picture, gender, and date of birth
- Watch this short video to learn how to use Wodify
- Download the Wodify app from the App Store or Google Play
Questions, Issues, or Concerns? E-mail [email protected] and we’ll sort things out for you!
- Looking to cheer Coach Meg Reardon on at Regionals? Purchase your tickets here!! May 18-20th Albany, NY
- 30 DAY INTERMITTENT FASTING CHALLENGE- Begins Monday, April 23rd.