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CFMG Events

Thanks to Coach Luis Cortes and Coach Jason Dolby for holding a Kettlebelll Intro. Course this past Saturday.


SWOD:

Strict Press 3/3/3/3/3


WOD:

50 Air Squats

400m run

50 Push-ups

400m run

-2 Rounds for time-


Interested in receiving some massage therapy here at CFMG?

CFMG would like to welcome Shedara Gibson to our gym. Shedara will be offer massage therapy here at the gym, more details regarding pricing coming soon. In the meantime if you are interested in receiving some massage work please contact her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Be sure to introduce yourself to her as she will be starting CrossFit with us soon. Here is a little background on Shedara:

I graduated from Lexington Healing Arts Academy in Lexington, KY. I have a special interest in Sports & Medical Massage. I am a former marathon runner and my aches and pains from training helped me to understand what the human body goes through when you push it's limits. It's also what created my love for massage and the knowledge to ease the effects of training and increase performance and recovery. I offer Sports, Myofascial, Deep Tissue, Swedish, & Prenatal modalities in your custom-tailored bodywork.

You can also take a look at Shedara's website HERE and her Facebook page HERE.


Benefits of Massage for Athletes

The 400,000 Hour Body

OPEN GYM HOURS TODAY ARE FROM 8 am to 10 am

 

RX Jump Rope Clinic Today at 10 am

Please bring your payment!

 

 

Free Running Practice

THERE IS ONLY AN 8 AM Class today

If you signed up for the KB Clinic please have your payment, arrive ready to workout and have fun!

8 am Partner WOD

Buy in: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time, but may not start the next portion until each person has completed their 200 Skips)

In the below portion only one person may work at a time

30 Deadlifts (135#/95#)

40 Box Jumps

50 KB Swings (53#/35#)

60 Push Ups

2 Rnds

Cash Out: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time)

Dim lights Embed Embed this video on your site

 

Coconut Banana Fritters

 

 



Reminder there will only be an 8 am class tomorrow!

WOD

Run 1 Mile

Toes to Bar

Wall Ball

Push Press (115#/85#)

15-12-9

Run 1 Mile


Reggie on the KB SDHP

 

Mikes Gym- Coach B's Website

Press and Push Press Technique

CF Games Commercial

REMINDER we will only have one class this Saturday 9/24 at 8 am due to the kettle bell clinic we are holding. Our Sunday open gym hours will be different this week also.  They will be from 8 to 10 am.

S WOD

Over Head Squat

6/6/4/4/4

WOD

200 M Run

15 Power Snatch (95/65)

20 Box Jumps

3 Rnds


LCI Woman's heat

 

Overhead Squat and Snatch Prep

2010 CF Games Woman's Muscle up Squat Snatch WOD



WOD

Buy In: 15 Power Cleans (155/105#)

12 Burpees

20 KB Goblet Lunge (53#/35#)

12 Pull Ups

5 Rnds

Cash Out: 15 Power Cleans (155/105#)


 

Betsy on Front Squats during the LCI.

 

Power Clean Demo- Watch the Speed!

Hendel and Malleolo on Split Jerks

Red Bull and Parkour

Reminder we will only have ONE class this Saturday! 8am only.  We are hosting a Kettle Bell certification.  Click here for more details.  Open gym hours Sunday will also change.  We are hosting the RX Jump Rope clinic and well have open gym from 8 am to 10 am. Spread the word!

S WOD

From the Rack 1 Front Squat then 3 Push Jerk or Split Jerks x 5

WOD

4 Thrusters(135#/95#)

8 Clapping Push Ups

7 Min AMRP

CFMG Talking strategy during the LCI

 

The Man Behind the 325 Pound Thruster

Katie Hogan and Lindsey Valenzuela Tie Breaker Thruster

Burpees, Stone Carry, GHD Workout

Reggie and Demi's Wedding!

 

SWOD

Squat Snatch 4/4/4/4

 

WOD

200 M Run

10 Sit ups

20 Push ups

30 Box Jumps

200 M Run

40 Double Unders

50 KB Swings (70/53)

-For Time-


Make sure you are up to date on all the upcoming events at CFMG! Click HERE for all the latest information


Func That- the unofficial guide to CrossFit Training

Conquor your Fear of the box jump

Squat Snatch

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