Couple of Reminders:
1. On Thursday, the UCF Rowing Coach will be coming by to observe the 6pm class. Without giving away too much, let’s just say that she reached out to me looking to recruit college athletes from CFG, saying “we have found that kids who’ve done some weightlifting and CrossFit have had great success at the college level with rowing.” If you’d like to be a part of this conversation, I’d make it a point to be here for that class!
2. Thursday night, we are doing the final draft for the Intramural Open, so if you haven’t signed up yet go ahead and do so before 8pm on Thursday night so that you can get onto a team!
3. This Saturday, a very dear friend of our family, Andi Shiver, will be doing a “LuLaRoe Pop-Up Show” at the gym from 9am-11am. If you’ve ever wanted something that would make you stand out more than me and my socks, this is your chance! Read more here:
A. Warm-Up:
250-500m row
Toes 2 Bar
Wall Balls
Muscle ups/ Pull Ups
OH Stretch & Couch Stretch
CrossFit Games Open 14.4
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
(Scale for muscle-ups: 20 pull-ups)
D. Post-WOD Recovery:
Foam Roll whatever is sore

people working out in a group fitness class


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