A+ R A-

CFMG Events

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


SWOD: Power cleans 6/6/6/6/6


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WOD:

60 Sec Double unders

30 Sec Rest

60 Sec Burpees

30 Sec Rest

60 Sec Goblet squats (53#/35#)

30 Sec Rest

-2 rounds for total reps-


The Kipping Muscle-up

CrossFit, judging integrity


-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

 


WOD:

2000m row

75 Hand-release push-ups

25 HSPU (or any sub)

-For time-


It would be good to review the Technique Videos from Concept 2 for today's WOD

The King of Lifts

Raising Good Food Kids: The Whole9 FAQ


SWOD: Front Squats 8/8/6/6/6

A1) Toes-to-bar 12/12/12/12

A2) Heavy KB Swings, max reps in 45 sec x 4 sets (Perfect form!)


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4 Super Foods the Media Tells You are Unhealthy

Shoulder Pain: Taken Out by the Bum Wing

The Sleazy Story of Cereal's Success

No Open Gym today. Happy St. Patrick's Day!

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-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck


Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box


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Please print out this scorecard to make validating/scoring much more easy on Saturday.


This Saturday the Not So Fast food truck and Cavegirl Confections will be joining us for WOD 13.2!

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck


Participating/Validating the Open WOD 13.2 this Saturday? Please watch the video below and learn the movement standards.


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Please print out this scorecard to make validating/scoring much more easy on Saturday.


WOD:

-6 min AMRAP-

10 push ups

5 chest to bar pull-ups

Rest 2 mins

-6 min AMRAP-

10 T2B

5 goblet squats (53#/35#)

Rest 2 mins

-6 min AMRAP-

200m run

5 burpees

Mobility:

A1) shoulder distraction 1 min each arm 2x

A2) bully stretch 1 min each arm 2x


-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Masters Class this Saturday


Skill: Pistols and T2B work 10-15 mins. If you can already do pistols and T2B follow the workout below:

OTMEM for 7 mins:

6 alternating leg pistols

6 t2b


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*WOD:

“Heavy Grace”

30 clean and jerks (185#/135#)

-For time-


*12 min cap

(Scale accordingly)


WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box


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For a downloadable PDF of the workout, click here.


This Saturday the Not So Fast food truck and Cavegirl Confections will be joining us for WOD 13.2!

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck



Warm up/ skill work: Running drills

WOD:

3 mile run

-for time-

(Run 1 mile route x 3)

Finisher:

Tabata plank holds


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds


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Page 65 of 123

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4/27/2015

4/27/2015

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04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

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04/22/2015

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SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

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04/20/2015

04/20/2015

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

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04/17/2015

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Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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4/16/2015

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