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CFMG Events

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


SWOD: Back Squat 5/3/1 (75%/85%/95% of 1RM)


WOD: 30 Squat Cleans (225#/135#)

-for time-

(10 min cap)

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.




SWOD: Snatch 6/4/4/4/3 (start at 65% of your 1RM and work your way up to a heavy set of 3 reps. Try to beat your set of 3 from last week.) We are encouraging you all to pull yourself into a full squat. Getting comfortable receiving the barbell in an overhead squat position is a very important skill to develop.

WOD:

AMRAP in 10 min

200m run

15 Burpees


I Feel Like I Just Started My Life

Cholesterol and Mental Health


Open Gym

9am-Noon

  • There will be no noon class today. Foundations will happen 11am-1pm though.
  • Starting next week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up, and you force your coach to divide their attention between you and the members who showed up on time.
  • Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty class. For all things personal training feel free to reach out to any of our coaches too.
  • Don't forget about Coach Casey's Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!
  • If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of fall cleaning. Our biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.

That's one way to make your WOD more challenging


WOD:

In teams of two:

20 Power cleans (155#/105#)

30 Burpees

400m run

-5 rounds for time-


Partners will split reps and will run together. One partner will work at a time on the reps. For teams of three, add 10 reps to each movement and two people may work at a time.

Congratulations to Heather a.k.a. Mckayla Maroney for winning our Halloween costume contest


“Testing Day”

Top 8 male/female scores will be posted on the leader board.

SWOD: Overhead squat, 25 min to build up to a 1RM

WOD:

“Annie”

50/40/30/20/10

Double unders (sub = x4 in single unders)

Sit-ups

(15 min cap)

Compare to 3/14/2012

 



  • The last session of the weekday Foundations Course happens tonight, 6-7pm. If you're attending the weekday Foundations Course be sure to come tonight. If you didn't make it in this week please plan on attending the Saturday Foundations Session, 11am-1pm.
  • Be sure to get your votes in for the best Halloween costume. Go to our Facebook page and vote by "liking" your favorites. The winner will receive a FREE Month!
  • CFMG Fall Clean-up Nov. 17th-18th. The gym will be closed this weekend. We will be spending time making minor repairs and cleaning. Any help would be greatly appreciated.
  • There is no Noon class this coming Saturday Nov. 3, but the Saturday Foundations Course will be happening.


Today we are backing off a bit from strength and conditioning work and focusing on some skill work. We will be doing 1RM OHS testing tomorrow (Friday), along with a benchmark WOD we did earlier this year.


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets

Skill WODs/Practice:

1) 15 minutes of dedicated double under practice. If you can do double unders well try this rep scheme out: 25/50/75/50/25 (do all sets unbroken). If you’re just practicing try this rep scheme 5/10/15/20/25/10/5 (sets do not need to be unbroken/you may count attempts as reps).

2) 15 min of dedicated kipping HSPU practice. If you can do kipping HSPU follow this rep scheme 6/6/6/6/6 (do all sets unbroken). If you’re just practicing try this rep scheme: 3/3/3/3/3 (sets do not need to be unbroken/use modifications if needed).

3) 10 min of dedicated toes-to-bar practice. If you can do T2B using a kip follow this rep scheme: 12/12/12/12/12. If you’re just practicing try this rep scheme: 5/5/5/5/5 (use the kip for each rep).




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  • Did you know? It's Halloween today and CFMG is having a costume contest! Come dressed in your best/most original costume, and have your coach take a picture of you. We will create an album on Facebook of all the costumes, and the person with most "liked" picture will win a free month of membership on us. Voting will end at 6pm on November 1st!
  • CFMG Fall Clean-up Nov. 17th-18th. The gym will be closed this weekend. We will be spending time making minor repairs and cleaning. Any help would be greatly appreciated.
  • There is no Noon class this coming Saturday Nov. 3, but the weekend Foundations Course will be happening.

Costume contest today! Win a FREE Month! Can anyone top this costume?!?!?


SWOD:
A1) Unilateral strict press 3/3/3/3

A2) Plank hold 1 min x 4 sets

WOD:

Buy in: 800m run

-2 rounds-

30 Pull-ups

40 KB Swings (53#/35#)

50 Push-press (65#/45#)

Cash out: 800m run

-For time-

 

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Lies We Tell Ourselves





  • The Foundations Course starts tonight, 6-7pm. If you're attending the weekday Foundations Course be sure to come tonight. Not signed up yet? No problem, just come on in a little early and we can get your membership set up.
  • Did you know? It's Halloween next Wednesday and CFMG is having a costume contest! Come dressed in your best/most original costume, and have your coach take a picture of you. We will create an album on Facebook of all the costumes, and the person with most "liked" picture will win a free month of membership on us. Voting will end at 6pm on November 1st!
  • CFMG Fall Clean-up Nov. 17th-18th. The gym will be closed this weekend. We will be spending time making minor repairs and cleaning. Any help would be greatly appreciated.
  • There is no Noon class this coming Saturday Nov. 3, but the weekend Foundations Course will be happening.

Coach Tami with our CrossFit Kids


Mobility: Couch stretch 1 min each leg x 2

SWOD: Back Squat 3/3/3 (at 80%/85%/90% of your 1RM)

WOD:

AMRAP in 8 min

1 Power snatch (135#/95#)

5 Double unders (sub = 10 single unders)

2 Power snatches

10 Double unders (sub = 20 single unders)

3 Power snatches

15 Double unders (sub = 30 single unders)......

Continue this pattern for the entire AMRAP. For larger classes we will run heats


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Page 61 of 108

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