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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.



Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.


SWOD: Barbell strict press, 20 min to build up to a 1RM

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


A1) Muscle-ups 3/3/3/3/3 -or- Belly to ring/bar pull-ups 5/5/5/5/5

A2) Weighted sit-ups 15/15/15/15/15


"I Thought I Was probably Going To Die"

Women Only?

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





Page 65 of 112

Latest W.O.D.

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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12/08/2014

12/08/2014

Skill: Muscle Up Progressions (Bar and Ring) WOD: AMRAP in 8 minutes 1 Bar Muscle up (sub = strict pull-ups) 1 Thruster (135#) 1 Burpee 2 Bar Muscle up 2 Thruster 2 Burpees Continue adding a rep after each round. Score will be total reps completed. Finisher: GHD Situps: 12/12/12/12 Happy December! Do you know someone who has been...

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12/07/2014

12/07/2014

CFMG Free Yoga 8am Bring a mat! Open Gym 9am-Noon   Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly...

ian - avatar ian 04 Dec 2014 Hits:101 W.O.D.

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