***January Announcements***

1) We’ve got a nutrition challenge beginning today that many of your fellow CFG members are a part of – like the guy in the picture below! Encourage them every day!!
2) People are absolutely KILLING our rowing challenge, so cool!! I wonder who will end up with the MOST calories come January 31st???
3) The ‘Advanced Theory Course’ begins this Wednesday evening, January 13th. It’ll go for 6 weeks from 6-7pm and is open to everyone!
4) CFG Roller Skate Night is Saturday, January 30th.
Also, throughout the month of January, we will be focusing on improving our pull-ups during our general warm-ups. It won’t be anything intense or crazy, but each day I will program something (technique/skill work, strength building, or volume work) to include in whatever warm-ups we are doing for that day.



(Pull-Up Work – 3 x 10 Ring Rows)


A. Weightlifting:

Power Clean + Hang Clean – 12min to heavy single

(*Notes – Power clean is from the ground and is not full squat. Hang clean to be done from top of knee and MUST be full squat. There is no dropping of the bar in between the two movements. )



Front Rack



5 RFT –

12 Hang Power Cleans (135/95)

9 T2B

Run 200m


D. Post-WOD Recovery:

Trap Mash w/ LAX Ball

people working out in a group fitness class


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