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CFMG Events


WOD:

6 Burpees

12 Push-press (95#/65#)

18 Double unders (sub. = 60 single unders)

200m run

Rest 90 Seconds

-7 Rounds for time including the rest periods, do not include the rest period after your final round-

Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you may want to bring it in to time your own rest periods.


"Competitor Finisher"

Start this about 10 min after the WOD

"Death by Muscle-ups"

1 Muscle-up the first min., 2 Muscle-ups the second min., 3 muscle-ups the third min........ until you fail to complete your set within the minute. Your reps do not need to be unbroken, so game-plan accordingly.

The sub. for this Competitor Finisher is as follows:

1 C-T-B pull-up/1 push-up the first min., 2 C-T-B pull-ups/2 push-ups the second min......same rules as above.


Learn the Clean

Cake Is The New Crack

Participate in the 2012 Fight for Air Climb



SWOD:

Back Squats 7/7/6/6/5/5

Start your first set at 70% of your 1RM and increase your weight as you move through the sets.


WOD:

1 min Hand-lift push-ups

1 min Box jumps (24"/20")

1 min Wall ball shots (20#/14#)

1 min Sit-ups

-2 Rounds for reps-


If anyone is interested in going for a run outside of CFMG, a group will be meeting at Mission Bay (see the pin on the map above) on Sunday morning at 7:30am. All paces and distances are welcome! If you have further questions please contact Michele: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Happy Valentine's Day!

WOD:

"Heart Breaker"

Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop

-3 Rounds-

15 Squat cleans (135#/95#)

15 Burpees

Cash out: 1 mile run

-For time-


Pumpkin Cake Bars w/ Cinnamon Icing

10 Lessons Jeremy Lin Can Teach Us


CrossFit Open Sectionals at CFMG

This year we are going to try something a little different. Due to the increased number of participants we have decided to work whatever the Sectional WOD is into our Saturday programming. That being said, since we have no idea what the WODs are, we are asking that everyone remain patient on Saturdays if we have to run heats for the classes. Based on how the workouts were programmed last year we shouldn't have a problem, but again we don't know what CrossFit HQ has in store. Our Saturday class schedule is 8am, 9am, and Noon.

If you would like to attempt the Sectional WODs at any other time you may, as long as it doesn't interfere with our regular classes. Also be sure to have your workout validated by someone and follow the proper submission process. If you have any other questions please direct them to Coach Ian or Coach Geo.


SWOD:

Hang Cleans: 4/4/3/3/3


WOD:

OTMEM for 12 min

8 KB Swings (53#/35#)

16 Double Unders (Sub. = 20 single unders)


Stronger: Katie Hogan

The Little CrossFitter That Could

Open Gym from 10am to 1pm

 

Get in here and get stronger!

 


WOD

12 Deadlifts (115#/85#)

9 Front Squat (115#/85#)

6 Push Press (115#/85#)

400M Run

20 Min AMRAP


Throwback Picture


CF Games Rule PDF Rule Book

6 Tips From Six Coaches

SWOD

A1) Behind the neck Push Jerk 2/2/2/2/2

A2) Plank hold 30 seconds

WOD

10 Power Cleans (135#/95#)

12 Burpees

14 KB Swings (53#/35#)

4 Rnds

Get your copy today!

Check it out

Other CF Box's prepare for the open


WOD

9 Sit-ups

12 Box Jumps (24'20')

15 Toes to Bar

AMRAP 7 Min


-Rest 3 Min-

15 Box Step ups with Plat over head (20 inch box) (45#/25#)

18 Hand Lift Push ups

21 Air Squats

AMRAP 7 Min

 

6 Week Sprint Solution

Guts and Grease



Page 87 of 112

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SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

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12/16/2014

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CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

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WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

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12/11/2014

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12/10/2014

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There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

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12/08/2014

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