We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. EVERYONE. EVERYONE at CFG can do this. Our entire community has come together strong for this event in past years with 20 plus teams let’s do the same this year. So if you’re in for some sun, sand, & crossfit let one of the coaches know and we will get you on a team for this fun event.
Flex on the Beach will have a special discount for CFG.
General Warm-up
Then…,
“The Ghost”
6 Rounds Of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute Rest
Try for as many reps as possible of EACH exercise.
Then…,
Find 3RM Power Clean + 1 Front Squat
Then…,
3 Sets, Not for Time:
1:00 Bike/Ski Recovery pace
20 GHD Sit-Ups
20 BB Good mornings 45/35