OTMEM for 5 min
5 Burpees then jumprope:
Beginners: 50 single unders
Intermediate: 8-10 double unders
Advanced: 40 Double unders
Superduper Advanced: 40 Unbroken double unders
4 Burpee box jumps (24”)
6 Bar or ring dips (if you have to scale dip off your box)
-AMRAP 10 minutes-
Just Say No: When It Makes Sense Not To Take Your Medicine
CrossFit: New Research Puts Popular Workout To The Test
Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher. Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!
New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.
Free Yoga class at CFMG takes place every Wednesday at 8 pm. Bring your mat!