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CFMG Events

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


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

-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




WOD:

10 burpees

15 v-ups

20 kb swings (70#/53#)

50 double unders (sub = 100 single unders)

400m run

50 double unders

20 kb swings

15 v-ups

10 burpees

-2 rounds for time-

Mobility:

A1) Couch stretch 1 min each leg x 2

A2) Paleo chair accumulate 2 mins x 2


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Checkout The Next CFMG 101 Session. Pete's Paleo will be there too!


SWOD: Unbroken 20 rep back squat testing (aim to use 75% or more of your 1RM)

*50 rep burpee penalty if you fail to complete the set unbroken


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A1) *Single arm KB or DB overhead walking lunges 10|10/10|10/10|10/10|10

A2) Back extensions 10/10/10/10 (add weight if necessary)

*You’ll complete 10 lunges with the KB in one arm and then complete 10 more lunges with the KB in the other arm.


Pre-order your CFMG hoodie HERE. Deadline for orders is Monday 3/18

Spotting for the Back Squat

The Whole9 Good Food Manifesto


There will be no Open Gym this Sunday

 



Open Gym 9am-Noon

Want a CFMG Hoodie?!?!? We are taking pre-orders from from now until Monday March 18th. Follow this link to order directly from our online store. Please note that all sales are final. If you need to try one on you could always ask one of your training partners. :)

Page 71 of 129

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