Friday, March 28, 2014

Foundation CrossFit: CGO 14.5


We've been all working hard for it to culminate in this: thrusters and burpees. LET'S GET IT!

The CGO Finale is this Saturday at Foundation CrossFit. We will run the event from 11am to 2pm (as Foundations Graduation happens from 9am to 11am) so prepare- have a great breakfast and get psyched to finish the Open.

This will all finish at 2pm with a BBQ/Potluck! We have a grill and will have some burgers, but it'd be fantastic for all those coming to bring something to share.

What an awesome Open. Can't wait to see what you guys do next!

Upcoming Events:
  • March FOUNDATIONS Graduation - Tomorrow, Saturday 3/29. 9am to 11am.
  • The Finale: CGO 14.5 - Tomorrow, Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
  • CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

WOD for Champagne Friday 3/28


Use today to prepare yourself for tomorrow's event. Go through thruster and burpee technique, mobilize the areas that restrict good movement (as well as areas that might have been beat up from this week's work) and game plan your work/rest intervals.

If you want to sweat without breaking yourself drag a medium-heavy sled around for a while, or hit the AirDyne for some intervals.


"CGO 14.5"

21-18-15-12-9-6-3 reps for time:
thrusters, 43/29kg
(bar-facing) burpees

Post time to whiteboard/the Cody app.



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