Upcoming CFG Events and News and Notes:
- CFG Member Weightlifting Clinic: Sunday May 21st @ 10am Sign Up Here
- CFG Member Gymnastics Clinic: Sunday June 4th @10am
- 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!
3:00 Plank Hold 45/35#
Hang Pwr Clean – EMOM x 5:00 x 5r (Build From→ 155/105#)
Pwr Snatch – (Build) HS
Four Sets NFT
10 Weighted Hip Extensions, 45/35#
20m Sled Pull (Heavy)
:30 Double KB FR Hold or Sandbag Hold @ 90 degrees
Three Sets NFT
Double KB Sit-up + OH Hold – 5r + :10s