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..,
Sharing a rower with someone else:
Row 5-10-15-20-25-30-25-20-15-10-5 Cals
*Your rest is the time it takes them to complete the cals
*You have 20min. for this
Then…,
Pause Front Squat
(3sec in bottom) 3,3,3,3,3 build
*After each set perform 1min. of russian twists with a 50/35#
Then..,
EMOM x 10min.
Odd: Max Barbell Z Press 45/35
Even: 1min. Plank on your hands