Upcoming CFG Events and News and Notes:
- 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!
Two Rounds NFT
Paloff Press – 15 e/s
Bear Crawl – 20m
Double KB FR Walk 40m
EMOM x 10:00
1-2 Bar Muscle-ups
EMOM x 8:00
5-10 Ring Dips
Pwr Clean + Hang Pwr Clean + Push Press – (Light)
Front Squat – 65% x 5 x 5
Super Explosive Backrack Jump Squats – 5 @ 75/55#