A+ R A-

CFMG Events


WOD:

In Teams of two

130 Snatches (95#/65#)

-For time-

*5 Burpees at the top of each minute.

You may power snatch or squat snatch. One partner works at a time. You may split up the reps however you'd like. You can not start again until both partners have finished the burpees.


If you are registered for the Open Sectional you will be doing WOD 12.2. Please come ready to judge/validate other competitors. Good Luck!


Free Beginner WOD at 10am

10 Kettlebell Swings

10 Hand-lift push-ups

10 sit-ups

10 Air Squats

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Freakish Strength with Proper Core Training

CrossFit Games Breakdown 12.2

Coach B Teaches the Snatch

Hunter during the Tough Mudder. Some of those yellow wires contain 10,000 volts of electricity!


11 Pull-ups

22 Sit-ups

33 Double unders (sub = 99 single unders)

400m Run

-AMRAP in 20 min-


WOD 12.2

Conditioning 101

Never Enough CrossFit

Happy Birthday Coach James!


SWOD:

Back Squat 4/4/3/3/2/2 then,

Walking Lunges w/ KBs or DBs, 18 steps x 4 sets then,

GHD Hip Extensions, max. reps in 20 sec x 5 sets


Fix That Squat

GHD Hip Extensions

Might As Well Face It, You're Addicted To....Food?

Happy Leap Year!


WOD:

15 Overhead squats (115#/85#)

10 Burpees

10 Overhead squats

10 Burpees

5 Overhead squats

800m run

5 Overhead squats

10 Burpees

10 Overhead squats

10 Burpees

15 Overhead squats

-For time-


Please be careful when running at CFMG

Surf and Turf Lettuce Tacos

Winter Break Road Trip

Just some of the beautiful ladies of CFMG! Who says doing CrossFit makes you big and bulky!?!?!


SWOD:

A1) Push-press 4/4/4/4/4 (@75% or more of your 1 RM)

A2) Strict pull-ups, max. reps x 4 sets


WOD:

20 Power cleans (135#/95#)

30 push-ups

-3 Rounds-

800m Run

-For time-


Powerful Reasons to use a workout log

Supplement Evaluation Checklist


Congrats to all those who finished the Tough Mudder run this past Saturday and Sunday!

 

New CFMG Members, Foundations starts tonight. Smile


SWOD:

A1) Pistol Squats, 8 reps per leg x 5 sets

A2) Max Games Standard Box Jumps (30"/24") in 1 min x 4 sets


WOD:

In Teams of Two:

AMRAP in 10 min

30 Sit-ups

40 KB Swings (53#/35#)

50 KB Goblet Squats (53#/35#)

Partners may split the reps however they'd like.


Athletes

Your Guide to Exotic Meats

WOD

OPEN GYM from 10 am to 1 pm


WOD

AMRAP in 7 Min

Burpees (jump to a 6' target)

If you are competing in the CF open you have priority to get a target and you must have an official judge who has a score sheet or whiteboard to keep track of your reps. (do not count in your head)


Free Beginner WOD at 10 A.M

12 Min AMRAP

6 Burpees

9 KB Swings

12 Box Jumps

15 Air Squats

 

Breakdown of WOD 1

Mental Strategy


Page 81 of 108

Latest W.O.D.

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:124 W.O.D.

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:83 W.O.D.

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:170 W.O.D.

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:208 W.O.D.

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