A+ R A-



Hanging Cleans 2/2/2/1/1/1


9 Burpees

12 Pull-ups

30 Double Unders (60 Singles)

5 Rounds

20 Min Cap

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The CF Open Starts this week.  CFMG coach Dawn Fletcher has put out a book to specifically help CrossFit athletes prepare for competition.  Click on the book to check it out!


Southwest Scouting Report

A cool 300# Thruster



Don't forget about this AWESOME deal!


10 Thrusters (95#/65#)

10 Hand-lift push-ups

-10 Rounds for time-

Free Beginner WOD @ 10am

1 min. Burpees

1 min. Static lunges

1 min. Sit-ups

1 min. Box jumps

1 Min rest

-3 Rounds for reps-

7 Things I learned in 2011

What's Right About CrossFit

SWOD: Take 20 min to build up to a 1 rep max. behind the neck jerk


AMRAP in 8 Minutes

10 Deadlifts (185#/135#)

10 Pull-ups

200m run

6 Secrets for a Supreme Squat

8 Reasons Why You Act Against Your Own Better Judgement


6 Burpees

12 Push-press (95#/65#)

18 Double unders (sub. = 60 single unders)

200m run

Rest 90 Seconds

-7 Rounds for time including the rest periods, do not include the rest period after your final round-

Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you may want to bring it in to time your own rest periods.

"Competitor Finisher"

Start this about 10 min after the WOD

"Death by Muscle-ups"

1 Muscle-up the first min., 2 Muscle-ups the second min., 3 muscle-ups the third min........ until you fail to complete your set within the minute. Your reps do not need to be unbroken, so game-plan accordingly.

The sub. for this Competitor Finisher is as follows:

1 C-T-B pull-up/1 push-up the first min., 2 C-T-B pull-ups/2 push-ups the second min......same rules as above.

Learn the Clean

Cake Is The New Crack

Participate in the 2012 Fight for Air Climb


Back Squats 7/7/6/6/5/5

Start your first set at 70% of your 1RM and increase your weight as you move through the sets.


1 min Hand-lift push-ups

1 min Box jumps (24"/20")

1 min Wall ball shots (20#/14#)

1 min Sit-ups

-2 Rounds for reps-

If anyone is interested in going for a run outside of CFMG, a group will be meeting at Mission Bay (see the pin on the map above) on Sunday morning at 7:30am. All paces and distances are welcome! If you have further questions please contact Michele: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Happy Valentine's Day!


"Heart Breaker"

Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop

-3 Rounds-

15 Squat cleans (135#/95#)

15 Burpees

Cash out: 1 mile run

-For time-

Pumpkin Cake Bars w/ Cinnamon Icing

10 Lessons Jeremy Lin Can Teach Us

CrossFit Open Sectionals at CFMG

This year we are going to try something a little different. Due to the increased number of participants we have decided to work whatever the Sectional WOD is into our Saturday programming. That being said, since we have no idea what the WODs are, we are asking that everyone remain patient on Saturdays if we have to run heats for the classes. Based on how the workouts were programmed last year we shouldn't have a problem, but again we don't know what CrossFit HQ has in store. Our Saturday class schedule is 8am, 9am, and Noon.

If you would like to attempt the Sectional WODs at any other time you may, as long as it doesn't interfere with our regular classes. Also be sure to have your workout validated by someone and follow the proper submission process. If you have any other questions please direct them to Coach Ian or Coach Geo.


Hang Cleans: 4/4/3/3/3


OTMEM for 12 min

8 KB Swings (53#/35#)

16 Double Unders (Sub. = 20 single unders)

Stronger: Katie Hogan

The Little CrossFitter That Could

Page 126 of 165

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