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CFMG Events

Open Gym

9am-Noon

Competitor's Session

9:30am

 

SWOD:

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split

@75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split)

8/8/8/8


WOD:

AMRAP in 5 Minutes

3 Deadlifts (275#)

7 Push-Press (115#)


Free Intro Workout at 10AM

Skill: Front Squat


Workout:

12 Front Squat (65#/45#)

10 KB Swing (35#/26#)

8 Burpees

200m Run

-4 Rounds for Time-

SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM

8 Reps @ 80% of your 1RM

Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

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WOD:

OTMEM for 12 Minutes

Odd: 5 Muscle Ups (Sub = 5 Strict Pull-Ups + 5 Dips)

Even: 10 KB Swings (53#/35#) + 20 Double Unders

Score = Total Completed Rounds

 

When "Healthy" Habits Aren't

Become The Lord of the Rings

Exercises for Low Back Pain and Tightness


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Mobility:

A1) Bully Stretch, 1 minute each arm

A2) Shoulder Distraction, 1 minute each arm

A3) Olympic Wall Squats, accumulate 2 minutes

WOD:

WOD #2 from the CrossFit Elysium Rumble In Paradise

Baseline Test

AMRAP in 15 Minutes

10 Power Snatches (135#/83# Adv.; 95#/63# Int.)

10 Burpees over the Barbell

20 Alternating Leg Pistols (40 Air Squats Int.)

 

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Functional Mass Gain: How To Build Real Horsepower

Predicting Snatch And Clean And Jerk 1RMs

Do You Value Experiences Over Things?


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

SWOD:

Power Clean Above Knee + Front Squat (Load by Feel)

3/3/3/3/3


Clean Grip Deadlift (80% of CDL 1RM)

5/5/5/5/5


Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk)

2/2/2/2/2


Accessory:

A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm)

A2) 1 Minute Bicycle Crunches x 4

 

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Angry Outbursts Really Do Hurt Your Health

YOU Be The Judge, Part 7: The Power Clean

Creative Dieting: Clean Eating Doesn't Have To Be Boring


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

SWOD:

Hatch Cycle, Week #2 Day #1

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 65% of your 1RM

6 Reps @ 70% of your 1RM

6 Reps @ 75% of your 1RM

6 Reps @ 80% of your 1RM

Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 75% of your 1RM

5 Reps @ 75% of your 1RM


WOD:

WOD # 1 from the 2015 CrossFit Elysium Rumble in Paradise

AMRAP in 8 Minutes

15 Hand Release Push-Ups

15 Box Jumps (24"/20")

 

The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.


SWOD:

Strict Press:

60% x 10; 65% x 10; 70% x 10; 75% x 8


High-Hang Power Clean:

(load by feel; emphasis on vertical torso and straight extension through the shoulders)

3/3/3/3/3


WOD:

Baseline Test

(Record Results: We will re-test in 11 weeks at the end of our Hatch Cycle)

1 Mile Run

-For Time-


The Cost Of Paying Attention

Train To Move

Static Stretching For Flexibility In Weightlifting


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Gym Closed

Happy Easter!

Page 8 of 129

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