Upcoming CFG Events and News and Notes:
- Sunday Schedule : ROMWOD @9am – Weightlifting Class @10am
- 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!
4:00 Plank Hold
Slider Split Squat – 8 e/s @ 3230
Slow Bear 20m
Deadlifts – (Build) 5RM
Bulgarian Split Squat – 8RM @ 3131
AMRAP in 15:00
2 Burpee Bar/Ring Muscle Ups (scaled) 15 Tripod HSPU
6 Toes 2 Bar/Ring (scaled) 15 V-up Sit-ups
9 Double KB Swings Or…(scaled) 15 Single
35 Double_Unders (scaled) 5-10 Double_Unders
200 Double-Unders For Time
With Partner 50 ManMakers, 50/30#
Right Into A
2 Mile Partner Run