1 Min Each Leg Couch Stretch
1 Min Each Leg External Rotation Stretch
30 Box Jumps (24"/20")
30 Wall Balls (20#/14#)
30 min Cap- Scale run if necessary
New Rules for Running at CFMG
Due to some safety issues regarding running during our WODs we need to implement some new rules:
1) Please run inside of or as close as possible to the Fire Lane
2) If a vehicle is backing out of a roll-up door please stop and let the vehicle finish backing out. Do not try and squeeze behind or in front of the vehicle! We will deduct the time you waited from your end time during our WODs.
3) If the run is longer than 200m please run out to our marked distances, rather than running laps in the alleyway.
Please know we have spoke with our landlord about the speed of the vehicles in the alleyway. We are also working on getting a mirror installed so that you can see the vehicles as you exit CFMG's roll-up doors.
Thank you for your continued flexibility. Please know that your safety is our #1 concern.
Open starts today check the site HERE
The Open is for Everyone
Mic'd Instructor Series