Week of May 26, 2025

Memorial Day Reflection

We remember and thank those who have served and continue to serve this great nation of ours.  CFG has many service men and women who work out at our gym.  Be sure to thank them with a firm handshake.  Sometimes we need to take a good hard look at where our country is because of those who have sacrificed and continue to sacrifice themselves for it.  As divided as this nation is currently, we are all here, doing the best we can.  So no matter what side of the fence you are on, be respectful, kind, and compassionate towards one another.  Because you have no idea what others are going through and the sacrifices they themselves make every day in their lives.  Let’s utilize CFG as the common ground instead of the battle ground.  Allow CFG to unite us through the power of fitness because it always has and always will.

Memorial Day weekend is the kick-off to Summer for us all, but really, it is not about that.  While most of you are performing “Murph” at CFG or wherever, push through the WOD and remember why you are doing it. 
God bless the USA!

-Barry

Union Farmstead Egg Order

Link to order Farmer Bruce’s Eggs

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Monday, May 26th

WOD

“Murph”
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

Scale as needed or make it a partner WOD.

Tuesday, May 27th

WOD

Every 5:00 for 5 rounds each for time:
:30 single-KB goblet hold (53/70 lb)
15/20-cals bike or 400m run
10 Russian KB swings (53/70 lb)

Scale load as needed. 
Each round should be under 3:00.

Wednesday, May 28th

WOD

For time:
500-400-300-200-100
Meter row or ski
50-40-30-20-10
AbMat sit-ups
Double-unders

Perform 500 then the 50s, 400 then the 40s, etc., etc.
10 – 15 minute time domain.

Accessory

30 GHD hip extensions

Thursday, May 29th

Build Up

EMOM 8 minutes:
1 Power Clean
2 Box Jumps
-Build up to over WOD weight

WOD

“Elizabeth”
21-15-9 reps for time:
Cleans (95/135 lb)
Ring dips

Scale load and box ring dips or jumping ring dips.
5-10 minute time domain.

Friday, May 30th

WOD

For time with a partner:
Run 1000m together
50 thruster + reverse lunge/each leg complex (75/53)
50 lateral burpees over barbell
Row 1000m (split up distance as much as you want)

Saturday, May 31st

Fitness with Friends

Sunday, June 1st

Open Gym 8-10