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The shower is out of service again due to the same issue.  We will be working to get it fixed this week! Sorry for the inconvenience

Partner WOD

Max Thrusters (95#/65#)

AMRAP 6 Min

Rules: 1 Bar partners may split up reps however they want. One person works at a time.

Rest 3 Min

Partner WOD

20 Air Squats

20 Burpees

20 KB Sumo Deadlift High Pull (53#/35#)

5 Rounds

Rules: 1 KB, partners may divide reps however they want.  One person works at a time.

Watch your back on the Sumo Deadlift High Pulls

This weekend we will have our Christmas Threesome Throwdown Potluck!

WOD Demo At Reebok CrossFit One

Movement U Seminar with Jessi Stensland-

A great Seminar Coach Geo and Coach Dawn have attended 


 

 

Open Gym

10am-1pm today

 

WOD:

"Fun with Helen"

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

AMRAP in 20 min.


Free Beginner WOD at 10am today!

AMRAP (As Many Rounds As Possible) in 12 Minutes

10 Static lunges

10 Push-ups

10 Leg Lifts

200m Run

 

Just a "heads up" the shower room is out of order. We will have it up and running ASAP.

Leptin: Fat Loss for Smart People

Autumn Soups

No plans for NYE? Join us at the AC Lounge! More info HERE.

 

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SWOD: Snatch 4/4/4/4/4

We are going to be spending the next few weeks working on the snatch. You should be focusing more on your form and technique for the first week or two verse attempting a lift with a large amount of weight. The rep scheme posted above is more of a guideline. Those of you who are comfortable executing the snatch can follow it, those of you who are newer to this movement do not need to follow it exactly. Then,


B1) DB/KB Rows 10/10/10/10/10

B2) Handlift push-ups, Max. reps. in 30 seconds

Post heaviest set of rows and the lowest amount of reps completed for push-ups.

 

The Whole 30 and Depression

Reflections on Mirrors


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SWOD:

Speed Squats, 3 reps x 10 sets (@50%-55% of 1 RM)

Try to rest no more than 30 seconds between sets. Then,

Weighted sit-ups 10/10/10/10/10


WOD:

AMRAP in 8 min

15 Burpees

10 Box Jumps (24"/20")

5 Dive-bombers

 

Be sure to take care of that special CrossFitter in your life this Holiday Season. Checkout the CrossFit Reebok Store!

How to Fuel for a Marathon

The Good, The Bad, and Well....The Ugly....

Christmas is coming! Don't forget about The 2011 CFMG Christmas Threesome Throw-down Potluck Extravaganza.


WOD:

Buy in: 800m run

5 Ground to overhead (155#/95#)

15 Toes to bar

10 Ground to overhead

10 Toes to bar

15 Ground to overhead

5 Toes to bar

Cash out: 800m run

-For time-


Rest approx. 5 min then,

30 Double unders (Sub. = 70 single unders)

20 Sit-ups

-4 Rounds for time-


Are you ignorant when it comes to the deadlift?

Different ways to get that barbell overhead

Running Technique

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SWOD:

Sled pulls across the gym x 5 sets (you pick the load)

Your slowest sled pull will get posted to the whiteboard.

We will set up the sled pulls as a relay. You'll want to rest at least 1.5 minutes between sets. Please try to stay in your lane.


WOD:

25 Pull-ups

30 Push-ups

25 Goblet Lunges (53#/35#)

-3 Rounds for time-

 

We are going to begin carrying products from Stronger Faster Healthier very soon, and we want to get a feel for what everyone would like to use, try, etc. Please take a look at the SFH product page and then respond to the Facebook post we started.

 

Prescribed Scaling for Women

Why Gluten Free Isn't Good Enough (part 2)

Sloppy Joes from Paleo Plan


SWOD:

A1) Ring Dips, Max reps in 15 sec. x 5 sets

A2) Strict Pull-ups, Max reps in 30 sec. x 5 sets

A3) Couch Stretch, 45 seconds each leg x 3 sets

Your reps on A1 and A2 do not have to be done "unbroken". You may also use any sort of grip you'd like for the strict pull-ups. Your Score will be the total reps of A1 + the total reps of A2. Checkout this video of the couch stretch at around 2:20.


WOD:

OTMEM (On The Minute Every Minute) for 7 minutes

15 Air Squats

10 KB Swings (53#/35#)

Max. Burpees for the remaining time in the minute

-Your score will be the total amount of burpees you finish over the course of the 7 minutes.-


"Competitor Finisher"

Start about 10 minutes after the WOD

15 Wall-Balls (20#/14#)

200m run

-5 rounds for time-


Are you interested in purchasing a CFMG Hoody? Please let us know by close of business today. Cost is $40+Tax. Thank you.


Ring Dips Explained

Strict Pull-ups

Flatulence: Foes and Fixes

Crazy Cravings

Page 101 of 121

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