A1) Weighted Push Ups 15/15/15/15- Post heaviest load
(do not peel, go from your knees if you need to)
A2) Barbell Row 10/10/10/10
5 Power Snatches (115#/75#)
10 Double Push Up Burpees
8 Min AMRAP
Bob working on his cleans when he was one of about 5 members
CrossFit for Triathletes
2012 CrossFit Games Beta Site
By Coach Ian
As some of you know we are going to be expanding CFMG on Feb 1st. We will be occupying the warehouse to the west of our current location. Good news is we don't need to really move anything, just knock down part of a wall. We have already started to recruit a small group of people to come in and help us with this "knock down".
I wanted to tell you all about a few changes that will be happening in the coming months as CFMG expands.
We are planning on expanding the CFMG Endurance class to another night, rather than just on Tuesdays. Also, we are working on putting together an Olympic Weightlifting class and some sort of mobility/stretching class. More info on prices for these classes will be out as soon as we release the class start dates, but rest assured that it won't be too expensive.
Yes, we know, we haven't really used our leader boards in a long time. We are planning on repositioning the boards in a spot where we can easily update them. Criteria for who will get on the leader board will be set here soon, but it will probably be limited to the top 8 males and top 8 females as the space on the boards is limited. In the meantime please do not just write your own info up there .
We are planning on installing a member friendly check-in system. You'll all be given a barcode card to scan each time you come in so we can better track our attendance.
The plan is to move our office into the new space. This will also be the new main point of entrance for the gym. Our current office will become a new waiting area, as well as a spot for you all to leave your gym bags, work clothes, etc. Coach Dawn and Coach Betsy are going to help us lay out this new space and maybe even make it more aesthetically pleasing.
Layout of the New Space
We are already in talks with our equipment dealer about getting more rubber matting to us. We are also planning on building a few lifting platforms that will be used for our Olympic Weightlifting class. There will be a squat rack/pull-up rig, just like the one on the far side of the gym, built and installed at some point too. As far as where everything will go, well we haven't quite figured that out since we can't get in there just yet.
As always we just want to keep you, our community, informed on upcoming changes. Geo and I both want to thank you all for your continued business and support. Don't forget about our current referral program.
P.S. I know you are all thinking it, YES we are going to have an expansion party :). That time and date is TBD but it will happen once we are all settled in.