CFG is pleased to host their first CPR course today from 12-4 with Jim Shields and Dave Sanderson through CPR Rapid Response.  Thank you to all the CFG athletes that are taking this course.

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DAILY TRAINING @ 8am and 9am

Partner WOD (Male/Male, Female/Female Teams)

4 rounds for time:

Run 400m Relay

20 Shoulder to Overhead Relay

40 Lateral Bar Hop Relay

20 KB Swing Relay

M: 95/55 W: 65/35

OPEN TRAINING @ 10am

Part I

Make up lift or bar MU work. Barry will hold a quick BMU clinic at 10:15.

Part II

Team WOD (Teams of 3)

10 min to find a max clean & jerk

Then-

20 min AMRAP:

10 CTB Pullups

10 HSPU

10 TTB

10 Box Jumps

Then 20, 20, 20, 20

Then 30, 30, 30, 30

And so on. 

-One person working at a time.

-Each team member must do at least one rep of each movement.

-Score is total of max cleans and total reps in the AMRAP.