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CFMG Events

CFMG IS CLOSED TODAY AND TOMORROW! NO CLASSES

AT HOME WOD

7 Push ups

7 Squats

7 Jumping Jacks

7 Sit ups

7 Rnds

POST TIMES TO OUR FACEBOOK!


Heel cords of a Cheetah

CrossFit and Reebok

CFMG WILL BE CLOSED TOMORROW AND SUNDAY DUE THE CROSSFIT GAMES

Strength WOD

Deadlift

10/10/8/8/8

Muscle Ups

5/5/5/5/5

(bar or ring, if you can not do them then sub in 8 pulls ups and 8 Box Dips)

WOD

10 Box Jumps (24'/20')

10 Knees to Elbows

5 Rnds

2009 Games


2010 Games

 

CF Games Update

Deadlift Set Up

DO NOT EVER DO THIS


WOD

9 Back Squats (155#/95#)

12 Sit ups

15 Bar Facing Burpees

200 M Run

AMRP 15 Min

Erik, Jonas and Casey during the team WOD on Tuesday Morning

Decadent Fruit Dip

Bar Facing Burpees

Swimming at the Games?

CFMG GAMES CONTEST

Get a picture with you in your CFMG T shirt  and any CF Celeb/friend/judge/anyone! and post it to the CFMG facebook page!  The photo that gets the most "likes" will win a Smoothie King Gift Card!

REMINDER CFMG WILL BE CLOSED THIS SATURDAY 7/30 AND SUNDAY 7/31 DUE TO THE CF GAMES

WOD

A1) Split Jerk 6/6/6/6/6

A2) Russian KB Swing 8/8/8/8/8

(swing to eye level)

7 Power Snatch (115#/85#)

21 Double Unders

AMRP 8 Min

 

Coach Fletcher on the Affilate Page 7/26

Power Snatch vs Squat Snatch

So Cal Qualifiers

WOD

Teams of three


800 M Run 
60 Box Jumps (24'/20')
60 Chest to Bar Pull ups
60 KB Swings (70#/53#)
60 Walking Lunges w/ Plate overhead (45/25)
60 Toes to Bar
60 Front Squats (95#/65#)
60 Burpees
60 Push Press (95#/65#)
60 Sit ups
Go out the garage door jog to the east end (take a right) of the building and
Broad Jump
to the second garage door to finish



Will Team Shenny + Demi team up for the WOD today!?

 

**All exercises are done in teams of 3 with 2 people working at a time and one person resting.  The running and the broad jumps will be done as a team (all three people complete that movement together).

**Teams may have two barbells and KB’s. Unless there is not enough equipment available 

**Communicaiton will be Key! You must get to 60 reps as a team and with two people working counting will be tricky

 

Broad Jump

The Broken Fitness Industry

WOD

Tabata Air Squats

Rest

200M Run

5 Power Cleans (185#/115#)

10 Clapping Push ups

12 Min AMRP

 

LCI Last year.  Now we have double the space and double the athletes!

Maybe we will try these next time

Tabata Demo at CF Oahu

 

Open Gym 10am-1pm

 

Dim lights Embed Embed this video on your site

CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!

WOD

Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run


Dim lights Embed Embed this video on your site

 

Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run

 

Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques


Page 99 of 108

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10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

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10/22/2014

10/22/2014

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

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10/16/2014

10/16/2014

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10/15/2014

10/15/2014

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10/14/2014

10/14/2014

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