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CFMG Events

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


Congratulations to the Coastbusters for finishing the Ragnar Relay this weekend.


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"ROM Fun"

OTMEM until you fail to complete a round

1 Push-up/1 Air Squat,

2 Push-ups/2 Air Squats,

3 Push-ups/3 Air Squats.......

Continue to add a rep. each round.


Rest 2 min


25 Burpees

50 KB Swings (53#/35#)

-For time-

 

Attentions new members, Foundations #1 happens tonight at 6pm with Coach Ian


The Nutrition 101 Class happens tomorrow night!

Killing the Fat Man: Episode 1

Killing the Fat Man: Episode 2

Killing the Fat Man: Episode 3

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WOD

15 Squat Clean Thrusters (95#/65#)

18 KB Swings (53#/35#)

21 Box Jumps (24'/20')

24 Sit ups

-3 Rnds for time-

 

Free 10 AM Workout

12 Min As Many Rounds As Possible

12 KB Swings

6 Burpees

12 Overhead Squats (PVC pipe)

200M Run


Coach James leading the run


Paleo Diet- Am I Losing Enough Weight

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SWOD

Push/Split Jerk 6/4/2/2/2


WOD

10 Chest-to-bar pull-ups

15 Burpees

400 M Run

-3 Rounds for time-


Good Luck to the 2012 Ragnar Relay Team!


Push Jerk from CF One World

Effects of Inflammation and Stress


Nutrition 101 Class with Dawn Fletcher

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WOD

Fronts Squats 2/2/2/2/2


WOD

"The Chief"

Max  Rounds in 3 Min

3 Power Cleans (135#/95#)

6 Push Ups

9 Air Squats

Rest 1 Min

Repeat Cycle 5 Times

*Post the lowest amount of rounds/reps you scored in a round Sealed



AJ working hard on Thursdays workout last week


A Visit to the Ranch

Tri Tip Sweet Potato Salad


MWOD

A1) Internal Rotation with the Band -3.27 in this video- 1 Min each side 2 Sets

A2) Plank Hold 1 Min  3 Sets


WOD

12 Push Press (95#65#)

12 Box Jump (24#/20#)

12 Toes to Bar

-AMRAP in 12 min-




The Problem with Success

Learning the Push Press

For those of you interested in our Specialty Classes: Olympic Weightlifting, CrossFit Endurance, and soon our Movement/Mobility class, the memberships work like a punch card. 4 sessions for $40. Just a "heads up", you can not currently jump from class to class. These classes are open to non-CFMG members too.


SWOD

A1) Weighted Push Ups 10/10/10/10

A2) Ring Row Max Reps in 30 Seconds 4 Sets


WOD

10 Sumo Deadlifts (185#/115#)

20 Sit ups

30 Double Unders (sub. = 120 single unders)

8 Min AMRAP



Please join us on May 5th for our Farewell to Geo and Allie potluck party

Nutrition 101 Class with Dawn Fletcher

Change Your Habits, Part 2: Willpower

CFMG Endurance Class Every Tuesday Night with Coach Betsey

WOD

Pull ups

Air Squats

KB Swing (53#/35#)

Burpees

Do each movement 1 time....then 2 times then 3 times

10 Min AMRAP


Rest 3 Min


Run 1 Mile

-For time-


Big evening class last week taking off on their 800 M Run


Bride 30

White Board Wednesday with CFE

Open Gym

10am-1pm


The Olympic Weightlifting Club meets from 11am-1pm in the new space.

Page 90 of 121

Latest W.O.D.

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03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:13 W.O.D.

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03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:48 W.O.D.

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03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:53 W.O.D.

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03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:79 W.O.D.

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3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:103 W.O.D.

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03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:38 W.O.D.

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03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:83 W.O.D.

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3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:93 W.O.D.

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03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:118 W.O.D.

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03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for...

ian - avatar ian 17 Mar 2015 Hits:133 W.O.D.

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03/17/2016

03/17/2016

Happy St. Patrick's Day! WOD: 3 Minute AMRAP 6 Thrusters (95#/65#) 4 Pull-Ups -4 Rounds- Rest 2 Minutes Between Rounds Score=Total Reps After Party: A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension) 10/10/10/10 A2) GHD Hip Extensions 10/10/10/10   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register...

ian - avatar ian 16 Mar 2015 Hits:141 W.O.D.

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03/16/2015

03/16/2015

SWOD: 3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat x 5 Sets WOD: -5 Rounds for time- 15 Kettlebell Swings (53#/35#) 15 Burpees Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories, and we would love to have a...

ian - avatar ian 15 Mar 2015 Hits:133 W.O.D.

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