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CFMG Events

Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


Check out Seth's Paleo food Blog, Paleo Pie Hole



SWOD: Snatch push-press 5/5/5/3/3


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WOD:

4 min AMRAP

6 HSPU

12 Box jumps (24”/20”)

Rest 3 min

4 min AMRAP

16 Alternating leg pistols (Sub. = use a modification or 20 jumping air squats)

8 Sumo deadlifts (225#/135#)


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You Know You Are a CrossFit Parent When:

By Betsy

  1. You have picked your children up from school wearing oly shoes and knee socks on more than one occasion.
  2. You tell your child that you will be at his school reading group the next day, and he asks you to “please shower before you come,” so that, for once, you are not “stinky or sweaty” when you help in class.
  3. Your kids can eat their weight in bacon.
  4. Your kids take joy rides on the prowler (preferably pushed by someone else).
  5. You share your children’s love for adventure, play, and pure joy in movement.  You find yourself wondering right along with your child if you could “jump that high,” “climb that tree,” “pull yourself up onto that wall,” or “pick up that heavy thing.”
  6. When you are at a birthday party that involves trampolines, swimming pools, laser tag, or gymnastics, you do not sit on the side and chat with the other parents…you join right in along with the kids!
  7. Your child complains that his gym teacher does not do “real” pushups, because his “chest never hits the deck.”
  8. You beam with pride when you look across the gym during a workout, and your child executes a pretty awesome PVC pipe snatch.
  9. At the “Jump Rope for your Heart” event at school, you find yourself doing double unders on the playground.
  10. You go grocery shopping, and your child shouts over to you, “Hey mommy! Check it out!” and completes a perfect thruster with a watermelon (thankfully!)
  11. Your CrossFit gym loves, accepts, celebrates, and cares for your children like their own family.  Your children are comfortable playing/chatting with the members and coaches, and cheering on athletes during WODs.  Your kids are part of a unique environment where strength is celebrated, goals are set and made, and hard work, dedication, and healthy living is carried out on a daily basis (and it is not so strange to eat kale and chicken for lunch).

WOD:

3 rounds for time

800m run

20 Burpees

8 Muscle-ups (sub = 10 CTB Pull-ups)

Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


For the wall squat lay on your back and put your feet on the wall in your squat stance, the closer your butt is to the wall the better. After spending some time in this position use your elbows to push your knees out.


Mobility:

A1) Wall Squat, 2 min x 2 sets

A2) Couch Stretch, 1 min each leg x 2 sets

WOD:

2 min. at each station:

Rope Climbs (or mod.)

Double unders (sub w/ singles)

HR Push-ups

Toes-to-bar

2 min rest

-2 rounds for total reps-


Push-ups: The Perfect Primal Exercise

No 5:30am or 7pm class today



SWOD: Squat clean thruster 10/10/10 (Sets do not need to be unbroken)

A1) Partner resisted Russian KB swings 15/15/15/15/15

A2) Partner Glute Ham Raises (GHR) 10/10/10/10/10


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For this exercise one partner applies a little extra downward force on the kettlebell while the other partner resists the extra force. Squeeze tight from your core to prevent yourself from losing good position while the KB is coming down.


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For this exercise try to lower yourself in a controlled manner to the floor then, giving yourself a slight push off the floor, pull yourself up to the kneeing position with your hamstrings. The other partner simply anchors your feet, and maybe holds your hand. :)


5 Heavy Lifts to Increase Mobility


No Open Gym Today

Due to President's Day on Monday will not be holding the 5:30am or 7pm classes.

We will only be holding the 8am and 9am session today due to the CFMG 101 session. We will be holding Open Gym from 6:30am-8am.

 

No Open Gym on Sunday

 

 

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Hope for Kenya WOD

50 Air Squats

30 Push-ups

15 Pull-ups

AMRAP in 12 min

Larger classes will run through this WOD in heats.

 

6 Important Training Discoveries

 


On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session, but the gym will be open from 6:30am - 8am for Open Gym since we are closing early.


No Open Gym on Sunday


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WOD:

Buy in: 50 Wall ball shots (20#/15#)

-3 rounds-

10 Power snatches (135#/95#)

30 Double unders

Cash out: 50 burpees

-for time-


For those of you chasing after that first Bar M.U.

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The Grain Manifesto



On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session.


No Open Gym on Sunday


Anyone who tells you that you can't workout when you're pregnant is a LIAR! Sealed


SWOD: Strict Press 10/2/10/2/10

*Barbell overhead walking lunges 10 steps x 4 sets

*Bar may be pulled from floor or taken out of the squat rack


Making Life Easier

Feeling Muscle vs. Moving the Weight




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