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Workout Of The Day 12_13_2017

Hey CFGP make sure to check your email and see the details of the CFGP Nutrition Challenge starting January 7th 2018. If you have any questions please let us know.

Also, February 10th we are hosting the New WODS on the Block competition at the Frederick Indoor Sports Center. This competition will consist of 3 challenging WODS, great prizes and a good time with the CrossFit community!!!
Check it out on Facebook “New Wods on The Block” or you can go to¬†

8 Rounds of
*complete as many reps as possible in each exercise
30 Seconds of Toes to Bar
30 Seconds Rest
30 Seconds of Push Ups
30 Seconds Rest
30 Seconds Body Weight Deadlifts
30 Seconds Rest
30 Seconds of Handstand Push Ups

Workout 12_12_17

5×8 Abs!
Strict Toes to Bar
Barbell Roll Outs

12 min AMRAP
20 Double Unders
10 Burpees

Workout 12_11_17

Hey peeps, make sure you sign up for the Nutrition Challenge. We’re finalizing all the details and will be emailing them out this week.

3 Rounds:
20 Hang Power Cleans (95/65)*
20 Front Squats**
20 Push Press***

Take Charge
**Gobblet Squats
***DB Push Press

Workout 12_06_17

Tabata Everything!
Tabata Back Squats (95/65)**
Rest 1 minute
Tabata Push Ups
Rest 1 minute
Tabata Pull Ups/L-Seated Pulls/Banded Pull Ups/Ring Rows
Rest 1 minute
Tabata Handstand Holds/Wall Walks/Overhead Plate Holds
Rest 1 minute
Tabata Burpees

**Take Charge = Tabata Counter Balance Air Squats