Back Squat: 2 reps x 8 sets
(Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.)
Front Squat: 2/2/2/2
(Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.)
10 Barbell Front Rack Lunges (135#/95#)
8 Ring Dips
-12 Minute AMRAP-
Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.
Upcoming Events at CFMG
Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am. Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards. Please RSVP and post what dish you plan on bringing on our Facebook Event Page.
CFMG's New Referral Program
|# of referrals per month||% discount for monthly membership||% discount for paid in full membership|