The installtion of our new member management and performance tracking system at CFG is underway.  A HUGE thanks to Joe Greiner for installing the TVs in the lobby.  We are set to launch Wodify on February 4th.  More information about Wodify and how it applies to you as an athlete of CFG will be emailed to you in the next week or so.  Please do not touch the TVs or keyboard just yet.  Thank you.  If you are curious about what Wodify is, you can check out the website: http://www.wodify.com/.

………………………………………………….

    Congratulations to Jen Rando who place 16th out of 75 gals and Sean Morgan who placed 27th out of 100 guys at this weekend's CrossFit Winter Warmer event.  Way to represent CFG, Jen and Sean.

………………………………………………….

DAILY TRAINING

5/3/1 STRENGTH

Power Clean (90% of your max + 5lbs)

45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

2nd STRENGTH – 5pm and 6pm

Thruster

Work up to 80% x 3 x 4 sets

(use push press max if you do not have a thruster max)

WOD

Max reps in 5 minutes of:

Wall Balls

Row Calories

Handstand Pushups

Rest 2 minutes between exercises

Score total reps