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CFMG Events

Skill: Pick drill, 10 strokes x 2 sets

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WOD:

10 KB Swings (70#/53#)

20 Sit Ups

-AMRAP in 5 Minutes-

Rest 2 Minutes

Max. Distance Row in 5 Minutes

Rest 2 Minutes

15 Wall ball (20#/14#)

30 Double unders

-AMRAP in 5 Minutes-

Rest 2 Minutes

30 Snatches (135#/95#)

-For Time-

(5 Minute Cap)

 

Catching Cleans

How To Burn Stubborn Body Fat

The Snatch Is A Bitch

WOD:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"

12 Deadlifts (155#/115#)

9 Hang Power Cleans

6 Push Jerks

-5 Rounds for Time-

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New "Recovery Oil" As Effective As Ice Baths For Recovery

How To Make Doctors Irrelevant


We would like to welcome Eric Benson to the CrossFit Mission Gorge Coaching staff! He will be coaching on Monday evenings, at 6 and 7pm.

We are also happy to report that our 4 month internship program has successfully come to a close, and we have asked all of our outstanding interns to come on as Assistant Coaches at CFMG! What this means is that they will be assisting your regular coaches during two classes a week.  Our regular coaches will remain as the head coaches, leading the class, warmup, movement prep, etc., but they will now have an assistant coach to help newer members, and become another set of eyes around the room to instruct, correct form and technique, and make sure everyone is receiving individual attention.  Assistant coaches also have the potential to sub for classes if the need arises.

Here is their schedule:
Monday: 4 & 5pm Makyia (with Head Coach James)
Tuesday: 4 & 5pm Jess S. (with Head Coach Ian)
Wednesday: Sean W. 4 & 5pm (with Head Coach Ian)


Be sure to give everyone a warm welcome! They have worked hard over the last 4 months to become the best possible coaches for you.

 

SWOD:

5 BTN Push Presses|3 OHS x 5 Sets

Bulgarian Split Squat 8/8/6/6/6 (each leg)


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Get It Behind Your Neck

5 Exercises You Are Not Doing That Could Improve Your CrossFit

Paleo Cinco De Mayo Recipes

Are Athletes Really Getting Faster, Better, Stronger?

Happy Birthday, Coach Tami!!!

AKA "Coach Hugs"

"The best kind of people are the ones that come into your life and make you see the sun where you once saw clouds.  The people that believe in you so much, you start to believe in you, too.  The people that love you for simply being you.  The once in a lifetime kind of people." -Unknown


Open Gym

9am-Noon

 


WOD:

-7 Rounds for Time-

7 Power Cleans (95#/65#)

7 Burpees

(15 Minute Cap)


"Finisher"

GHD Sit Ups 10/10/10/10

 

Strawberry Banana Ice Cream

Is Sparkling Water Bad For You?

5 New Record Breaking Rides That Will Terrify You This Summer

Heavy Deadlifting 101

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

Skill: Sticky Catch Drill for 5 Reps, Followed Immediately by a 200m Row

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WOD:

A1) Strict Unbroken BW Pull-Ups 6/6/4/4/4

A2) Strict Unbroken BW Push-Ups 10/10/8/8/8

If you can complete these moments with perfect form and unmodified, you may add weight.

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Rowing WOD:

500m Row: focus on form

Rest 2 Minutes

1000m Row: focus on time

Please record your 1000m row time, as we will be retesting in the future.

 

The 17 Commandments Of Rowing

The Deadline For May J&J Grassfed Beef is May 14th

It's All In Their Head: The Mental Edge Of Athletes Who Win

On Top Again: Amanda Allen

Vanilla Almond Milk

 

SWOD: Snatch 4/4/3/3/3

A1) Snatch Grip Deadlifts w/ Resistance Band 5/5/5/5

A2) Weighted Plank Holds, 4 Sets x 60 Seconds

 

Fixing The First Pull: Three Tips For A Better Snatch

Leading From The Back

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

NOTE: CrossFit Endurance will meet today at 5pm

Mobility:

A1) Racked Position Mobility Drill, 1 Minute Each Arm x 2 Sets

A2) Keg Drill, Accumulate 2 Minutes x 2 Sets

WOD:

AMRAP in 5 Minutes x 3 Rounds,

Rest 2 Minutes Between Rounds

3 Hang Power Cleans (155#/105#)

10 Pull-Ups

3 Push-Jerks

10 Toes-to Bar

 

Why Chocolate Is Good For Us

Paleo Cold Remedies

Bigger, Better Glutes

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