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 30th.
Warm-up A
Then….
5 Rounds:
3 Front Squats (Build)
immediately into;
500m Row @ Max repeatable effort
Rest 3min. Between Rounds
Then…
3 Rounds:
1min. of Alt. DB or BB Bicep Curls
1min. of Lying DB/BB Skull Crushers
1min. of Russian Twists with 25lb plate
1min. Rest
3 Rounds: (You’ll need a buddy)
30 Sec. Top Ring Hold (knees up)
1min. Plank with 45/25lb Plate
Rest 1min.
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