Upcoming CFG Events and News and Notes:
- CFG Member Weightlifting Clinic: Sunday May 21st @ 10am
- CFG Member Gymnastics Clinic: Sunday June 4th @10am
- 2017 Reebok CrossFit Games – East Regional Albany, NY
Fri, 05/19/17 – Sun, 05/21/17
- Murph Day 2017
On Monday, May 29th from 8am to 1pm, we’ll be doing our annual Memorial Day “Murph” workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
2017 Murph Heat : SIGN UP HERE!
- To Make Better Decisions, Ask Yourself “What,” Not “Why” NY Mag
- What I Wish I Knew When I Started Athlete Daily
- (It’s Great to) Suck at Something NY Times
Two Sets NFT
Bear Crawl – 20m
Standing Paloff Press – 15 e/s
Quadruped Leg Extensions – 15 e/s
Bench Press – 5s x 2r @ 4040 (Build)*
*Two warm-up sets. Third set working.
Pwr Snatch – Double in 12:00
Pwr Snatch – Take 80% (of above) x 2r x 5s
Front Squat @ 245/160# x 8s x 1r @ 30X1
12 Explosive Plate OH Jump Lunges (Total)