It’s official, the 2017 CFG Intramural is over! Well, unless you still have to do 17.5 by Monday night. Couple of things I want to remind/announce:
1. Grand Finale Party and BBQ is this Friday night, March 31st @ 6pm. We will have a 5pm class, but that is it. Bring your appetites and be ready for the announcing of all awards!’
2. As is customary for the week after the Open, this week is a deload. What this means is that it will be a break from our normal programming to give your bodies (and your minds) a break from the stresses of the past 5 weeks.
3. Building on that, something that I’ve been wanting to give a try for a LONG time is what I’ve dubbed a “shoulder free week.” We will not have any pressing or hanging from the bar movements this week. The shoulder joint (and the arms in general) is one that takes a good beating so it deserves a break every now and then. Hopefully you all enjoy it!
 
A. Weightlifting:
Intro to the Single Leg Deadlift
 
B. MWOD:
LAX Ball Glute Smash
 
C. WOD:
12 min AMRAP
5 burpees
10 goblet squats (53/35)
15 jumping jacks
 
D. Post-WOD Recovery:
500 m easy row or 400 m easy jog