Your CFG coaches have decided to let the athlete community download the full week of training at CFG in advance.  We know that it helps a lot of athletes plan ahead for the week and also see what workouts might strike their fancy if they are on a 2-3x per membership.  Download this week's training in the PDF document link below.

Download Training 3-11-3-16 2013

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    Congratulations to all the athletes that performed CrossFit Open WOD 13.1.  We all saw a lot of heart and a lot of personal bests in the Snatch. Currently, Team CFG stands in 41st place out of over 200 affiliate teams in the Mid-Atlantic.  Master's athlete John Busch is currently in 44th place in the world in the 50-54 age bracket.  The top 60 in his bracket make it to the CrossFit Games in California.  Keep up the great work, John.

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DAILY TRAINING

Agility

Ladder Drills

5/3/1 Strength

Power Clean (90% + 10lbs)

85% x 5+

2nd Strength – 5pm and 6pm

Thruster – work up to 80% x 3 x 4 sets

perform 15 Ring Rows after each 80% set

WOD

Tabata intervals of the following:

Dumbbell Shoulder to Overhead

rest 4 minutes

Pullups

Score total reps