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CFMG Events

Main Site WOD

(11/23/2014)

-2 Rounds for Time-

10 Front Squats (205#)

10 Burpees Muscle-ups (Sub = Burpee Pull-ups)

(10 Minute Cap)

-Rest 5 Minutes-

1000m Row

1000m Run

-For Time-


Nom Nom Paleo Holiday Gift Guide 2014

Beyond The Bar Path: Reinforcing Movement Patterns In Weightlifting

The Lessons Of Peyton Manning


Upcoming Events at CFMG

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


CFMG Yoga

8am-9am

 

Open Gym

9am-Noon

WOD:

EMOM for 10 Minutes

Odd: 30 Double Unders (Sub = 60 Singles)

Even: 6 Deadlifts (70% of 1RM, should be done unbroken)

-Rest 3 Minutes-

-3 Rounds for Reps-

1 Minute KB Snatches (53#/35#)

1 Minute Row (for Calories)

1 Minute Box Jumps (24”/20”)

1 Minute Toes-to-Bar

1 Minute Rest

Free Beginner Class at 10am

Skill: Deadlift

Workout:

8 Deadlifts (95#/65#)

10 Push-Ups

12 Air Squats

200m Run

-AMRAP in 12 Minutes-

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How Dogs Understand What We Say

The 4 Dumbest Forms Of Cardio

The Hormone Cycle And Female Lifters

We are running a Black Friday Special. This deal will run from Friday Nov. 28 - Sunday Nov. 30. Current members can add three months to their membership and save $125. New members can join us for three months for only $350 and receive a free foundations course. That's a savings of $150. Give the gift of fitness this holiday season or just take advantage of a great deal!

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


Open Gym

9am-Noon

Gym Closed Today

No 6pm or 7pm Classes, Endurance, or Yoga Tonight

WOD:

AMRAP in 8 Minutes

4 Power Cleans (135#/95#)

4 Burpees

4 Pistols

-2 Minutes Rest-

AMRAP in 8 Minutes

6 Front Squats (135#/95#)

3 CTB Pull-Ups

9 Toes-to-Bar

-2 Minutes Rest-

AMRAP in 8 Minutes

200m Run

5 Shoulder to Overhead (135#/95#)

10 KB Swings (53#/35#)

 

Science Proves That Sleeping With Someone Else Is Good For Your Health

Killer Whales Can Learn To Speak Dolphin

The Evolutionary Reason We Love Sitting By A Crackling Fire

Nomtastic Paleo Thanksgiving


We are running a Black Friday Special. This deal will run from Friday Nov. 28 - Sunday Nov. 30. Current members can add three months to their membership and save $125. New members can join us for three months for only $350 and receive a free foundations course. That's a savings of $150. Give the gift of fitness this holiday season or just take advantage of a great deal!

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out!


SWOD: Build up to a 1RM Snatch

WOD:

10-20-30-40

Sit-Ups

40-30-20-10

Push-Ups

-For Time-


Whey Protein Vs. Casein Protein: Which Is Best For What?

Missing Snatches Behind: Diagnosis & Correction

Farming Could Save Veterans, And Vice Versa


We are running a Black Friday Special. This deal will run from Friday Nov. 28 - Sunday Nov. 30. Current members can add three months to their membership and save $125. New members can join us for three months for only $350 and receive a free foundations course. That's a savings of $150. Give the gift of fitness this holiday season or just take advantage of a great deal!

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


SWOD: Build up to a 1RM Squat Clean

A1) Ring Rows 15/15/15/15

A2) L-sits, max hold x 4 sets

 

Trigger Points And Weightlifting: Sternocleidomastoids

How To Avoid The Void Of Holiday Overeating

It's Not CrossFit...

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


Page 9 of 119

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