Wednesday the 24th

Wednesday’s workout will be the base-wide run on CG Island at 1100.

Please record your time and log into the Beyond the Whiteboard app to upload it.

There will be no group class in the gym at 1100!

Thanks, and push yourself!

Friday the 12th

To view further workouts please load the Beyond the Whiteboard app and use code GOVE027 to log in to the CFGI portal.

Wednesday the 10th

To view further workouts please load the Beyond the Whiteboard app and use code GOVE027 to log in to the CFGI portal.

Monday the 8th

***CROSSFIT GOVERNMENT ISLAND WILL BE SWITCHING TO A NEW DAILY WOD DELIVERY TOOL***
PLEASE CREATE A LOG IN TO BEYOND THE WHITEBOARD AND USE GYM CODE: GOVE027

3 rounds for time of:
10 Barbell Good Mornings, 45/35 lbs
5 Inchworms
100 Meter Run

Front Squat : 5 Rep Max

Record your best Front Squat 5 rep max lift.
Only include the heaviest 5 rep,
do not include sets prior to it.

Kelly

5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Friday the 5th

***CROSSFIT GOVERNMENT ISLAND WILL BE SWITCHING TO A NEW DAILY WOD DELIVERY TOOL***
PLEASE CREATE A LOG IN TO BEYOND THE WHITEBOARD AND USE GYM CODE: GOVE027

I. 3RDS (NFT)
7 Burpees
10 PVC pass thrus

II. Row
500m for time

III. Front Squat
3-3-3-3-3 @ 55%

IV. Grace
30 C+J 135/95#