A+ R A-

10/21/2013

 

Skill:

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


WOD:

4 Burpee box jumps (24”)

6 Bar or ring dips (if you have to scale dip off your box)

8 Sit-ups

-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!

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