120811 WOD

GOT HIT WITH OVERTIME TODAY FOLKS SO CHRIS JONES IS IN THE BOX FOR THE MORNING AND NOON SESSIONS AND ANGEL WILL BE IN FROM 4 TIL CLOSE.

THE 3 OCLOCK SESSION WILL BE TREATED AS AN OPEN GYM.

OUR WORKOUT OF THE DAY?

FOR A GOOD TIME, CALL FRAN:

21-15-9

THRUSTERS 95#
PULLUPS

FOR TIME

PLEASE BE SURE TO COME TO FULL EXTENSION ON YOUR PULLUPS WITH YOUR ARMS COMPLETELY OPEN AND COME TO FULL RANGE OF MOTION ON YOUR THRUSTERS. THAT MEANS HIP CREASE BELOW YOUR KNEES AND HEAD THROUGH YOUR FULL EXTENDED ARMS WHICH SHOULD BE HAPPILY SEATED DIRECTLY OVER YOUR SPINE.

HAVE FUN EVRYONE AND SET SOME RECORD TIMES!!!



LOT OF PR'S YESTERDAY!!! THINK I COUNTED 23 ON THE BOARD AND A MATCH. I'D SAY WE'RE DOING PRETTY WELL AT CFG. SPREAD THE WORD TO YOUR FRIENDS AND FAMILY!



A NICE LITTLE 405# PULL BY JOHNNY BOY YESTERDAY. EVEN BETTER WAS HIS 445# PR HE MADE MINUTES LATER.



A FEW OF OUR BELOVED NAVY CORPSMEN TOOK ON MT. WASHINGTON THIS LAST WEEKEND. HERE'S A LITTLE SUPERHERO SHOT BY LOU ROQUE. SHIT MUST'VE BEEN SMALL BEANS COMPARED TO SOME OF OUR WODS...