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CFMG Events

Modified Schedule this week

-No Classes Today

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)



WOD:

Buy in: 800m run

7 Rounds

5 Burpees

10 Push-ups

15 Air squats

Cash out: 800m run

-For time-


"Modified Cindy"

Deadlift or Squat: What's the Diff?

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


Pre WOD:

A1) V-ups 10/10/10/10

A2) Plank hold, 60 seconds x 4 sets


WOD:

AMRAP in 10 min

10 Hang Cleans (135#/95#)

10 Bar facing burpees

200m run


Bar-facing Burpees

V-up Progression

The Whole9 Five Movement Series: Part 3

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


 

SWOD:

Hang Snatch 4/4/4/4/4 then,

A1) DB or KB Bent over rows 10/10/10/10

A2) Ring Push-ups, max reps in 15 seconds x 4 sets

 

The CFMG Endurance Class meets today from 6-7pm


Hang Snatch

Mastering the Push-up

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


WOD:

OTMEM for 7 min (your score will be the number of successful rounds completed)

3 Ground to overhead (185#/135#)

3 Muscle-ups (Sub = 6 CTB Pull-ups)


-Rest 3 min-


50 Sit-ups

1 mile run

-For time-


Create the Beast and Send it Out

7 Shoulder-Friendly Pressing Variations



Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


See anyone in the pic. above having problems with their OHS form?


SWOD: Overhead Squats 5/5/5/5/10

For the set of 10 use 50% of the weight you used for your heaviest set of 5.


WOD:

-AMRAP in 5 min-

20 Thrusters (95#/65#)

20 Pull-ups


**For those of you that use the shower room, it is temporarily out of order.**

The CFMG Endurance Class meets today from 6-7pm

Is it Primal?

Break Up Those Hips and Fix That Squat

Optimizing the Overhead Squat


WOD:

-AMRAP in 4 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

Rest 2 min


-AMRAP in 6 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

Rest 2 min


-AMRAP in 8 min-

30 Burpees

30 Alternating pistols (Sub = 70 Air squats)

50 KB Swings (53#/35#)

150 Double Unders (Sub = 300 Singles)

DONE!


The way we will score this is by the number of reps you complete. If you are following the actual prescribed WOD 1 round = 260 reps. If you are using the subs. 1 round = 450 reps.  We will also have an "On Ramp" option Sealed


Did you know that one of CFMG's own has a pretty AWESOME Paleo Food Blog!?!?! Be sure to checkout The Cave Girl Culinary Experiment!

Killing the Fat Man: Episode 6

Ignorance Is No Excuse


WOD

Get in here and attack a weakness


OPEN GYM

9am-Noon


Just a reminder, the CFMG Oly Club will now meet from Noon-2pm


Remember, adjusted Class Schedule Today

There will only be an 8 am and 9 am class. Then we will be having the

Farewell to Geo and Allie Potluck from 10:30 am to 1 pm

WOD

40 Push ups

15 Squat Cleans (155#/105#)

30 Pull ups

200 M Run

2 Rounds

If you can't get your elbows up on your clean have a super friend stretch them out

How to follow Regionals in week 2

Lindsay Smith

Southwestern Frittata

CFMG Endurance Program Why and What?




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