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WOD:

AMRAP in 7 min

8 Hang power snatches (115#/75#)

12 Burpees

(1 round = 20 reps)

Rest 3 min

AMRAP in 5 min

6 Hang power snatches (115#/75#)

10 Burpees

(1 round = 16 reps)

Rest 2 min

AMRAP in 3 min

4 Hang power snatches (115#/75#)

8 Burpees

(1 round = 12 reps)

Post total reps for all three AMRAPs to whiteboard.


CFMG 101: Handstand Push-ups and Rope Climbs

The 2013 CrossFit Open at CFMG Part 1Part 2

Have you checked out the Friends of CFMG page? There are some great deals!


CFMG is happy to announce that we have teamed up with Cavegirl Confections. Orders over $25 get a free 8 oz jar of Vanilla-Coconut Almond butter!


WOD:

10 Shoulder-to-overhead (185#/120#)

10 toes-to-bar

400m run

-4 rounds for time-

(18 min cap)

Mobility:

A1) Downward dog pose, 45-60 sec x 2 sets

A2) Shoulder SMR, 1 min each shoulder x 2 sets


The new 5:30 am class on Fridays starts this week!


The 2013 CrossFit Open at CFMG, Part 2

By: Ian and Betsy


Every Saturday during the Open season, March 6 - April 7, we will be holding the Open WOD here at the gym from 8am-?. We will open the gym at 8 am and Coaches will be on-hand to help you warm up/strategize. You do not need to come promptly at 8 am, as we will be running the workout in heats until approximately noon. We do not know what the WODs are yet, so we will have to plan the details week-by-week. Please be flexible with us. Competitors and Coaches will validate each other. You are welcome to do the Open WODs on your own at your convenience, as long as you do not interfere with the regular CrossFit Classes.


Register Here for the Open.


There will be no regular CrossFit Classes or Beginner WODs on Saturday during the Open. These Open WOD Sessions at CFMG will not be beginner-friendly, so no beginners please! We highly encourage you all to participate in the Open. Still unsure? Read The 2013 CrossFit Open at CFMG Part 1.


We are working on getting some local vendors that you all know and love to come down each Saturday to give out samples or products at discount prices. More information on that later.



A few of CFMG's own at the CFL1 Cert. this past weekend


*SWOD: Front squat 15/15/15 (Aim to use 60% or more of your 1RM)

Barbell walking lunges 10 steps x 4 sets


*Each set should be "heavy" but you should be able to finish the sets unbroken.

Mobility: Foam roll, focus on quads., glutes, and hamstrings for about 5-10 min.


Announcing CFMG's next 101 Session

CFMG and Pete's Paleo


Please checkout our info about the CrossFit Open (3/6-4/7) at CFMG. We are currently planning how we will run the Open workouts but it is looking like we will be doing a Saturday competition session. We just wanted to make sure you all had a heads up, and we are encouraging everyone at CFMG to sign-up. "Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym."


Also, if you are planning on judging during the Regional level of competition you'll need to checkout the Online Judging Course.

Coach James and Coach Burgener


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WOD:

45 Jumping air squats

35 Sit-ups

25 Deficit Push-ups

15 Strict Pull-ups

Rest 2 min

-5 rounds for total time-


Online Judges Course

Unplug the Noise, Sharpen the Signal


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Skill: 10-12 min of dedicated pistol squat and L-sit work

SWOD: 25 min to build up to a 1RM Split Jerk

Top 8 males/females will have their scores posted on the leader board.


Face the Fear: Lessons From Newtown

Omega-6 vs. Omega-3: Who Cares?

Open Gym 9am-Noon

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WOD:

“Mary”

AMRAP in 20 min

5 HSPU

10 Pistol squats

15 Pull-ups

-or-

“Cindy”

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Air squats

No modifying for Mary, top 8 male/female scores go on the leader board.


Free Beginner WOD at 10am

AMRAP in 15 min

10 Push-ups

15 Sit-ups

20 Air squats

200m run


2013 CrossFit Open at CFMG

"I'm Competing in Open Because..."

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SWOD: Split Jerks 3/3/3/3/3 (Heavy! Aim to use 90% or more of your 1 RM for at least your last 2-3 sets) Then,

Barbell good mornings 8/8/6/6/6


Page 64 of 118

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