A+ R A-

W.O.D.

SWOD

Good Mornings 6/6/6/6/6

between each set 30 seconds of planks


WOD

-10 Min AMRAP-

800 M Run (once)

9 Back Squats (155#/105#)

15 Box Jumps (24'/20')


Check your running form with drills like this! Want more? Come to CFMG Endurance class on Tuesdays at 6 pm!


Special End of the Year Announcement

CFMG is proud to announce that on Feb 1st, 2012 we will expanding our current location! We will be occupying 5841 H, some of you may know it as the wall we don't do HSPU on Laughing. This expansion comes at a perfect time as we are almost at capacity for some of our CrossFit Classes.

So what can you expect after this expansion. Well, for starters, MORE ROOM! We are also planning on adding some Olympic Weightlifting platforms, more rubber flooring, and possible another squat/pull-up rig. We will also, overtime, be adding some more pieces of equipment. This extra room will also allow us to have more space for your CrossFit classes, Foundations sessions, and private/semi private personal training sessions. Coach Geo and Coach Ian are also planning on adding an Olympic Weightlifting club and possibly expanding the CrossFit Endurance class to another evening too. We don't have a solid timeline for when all this will be happening, as we have no idea the condition of the space next door. Rest assured that we will be working hard to make this expansion happen quickly and relatively smoothly. Anyone in for an expansion party?!?!

As always, Thank You all for your continued business, hard work, and most importantly your friendship!

WOD

10 Sit ups

10 Toes to Bar

5 Rnds for time


rest 3 min


10 Burpees

10 Shoulder to Overhead (155#/85#)

5 Rnds for time


Solid. Weak core. Tight shoulders.

(Courtesy of CrossFit.com)

 

CFMG's January Referral Program (*It technically started today)

Did you know CFMG now carries Vita Coco? More info HERE.

SWOD

Speed Press (strict) 10 sets of 3 Reps

Rest about 30 Seconds between sets

Use 50-60% of your 1 RM

 

WOD

5 Deadlifts (225#/135#)

400 M Run

5 Deadlifts (225#/135#)

30 Double Unders

-3 Rounds for time-

Working hard during the Christmas Threesome Throwdown


Reebok CrossFit Tour

9 Steps to Successful Nutrition Challenge

We will only be holding an 8 am and 9 am class today!

WOD

"Big Cindy"

10 Pull ups

20 Push Ups

30 Air Squats

20 Min AMRAP

Paleo Restaurant

What Can Power Lifting do for You

CFMG would like to wish you all a Merry Christmas.

*Please remember that we will only be holding the 8am and 9am classes tomorrow.


There is no Noon class today, but we will still be holding the 8am, 9am, and Free Beginner Class at 10am. There is also no Open Gym tomorrow.


"Running Reverse Annie"

200m run

10 Double Unders

10 Sit-ups

200m run

20 Double Unders

20 Sit-ups

200m run

30 Double Unders

30 Sit-ups

200m run

40 Double Unders

40 Sit-ups

200m run

50 Double Unders

50 Sit-ups

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 Sit-ups

5 Burpees

10 Air Squats

5 Kettlebell Swings

200m run



SWOD:

Snatch 2/2/2/2/2


WOD:

In teams of two:

200m run

50 Box jumps (24"/20")

200m run

50 Hang power cleans (95#/65#)

200m run

50 Front squats (95#/65#)

-2 rounds for time-

Only one person works at a time, but both partners must run together. The reps will be split up between the partners.


7 Reasons to do a Powerlifting meet

Gluten Free Labeling 101

Dear Mark


Do you have plans for NYE? Join CFMG at the AC Lounge, just leave your cameras at home.


Dim lights Embed Embed this video on your site

Here is a video of Coach Ian demoing the box squat. Be sure to have your feet far enough in front of the box so that you can keep the majority of the weight through your heels and mid-foot. Also be sure to emphasize your hips traveling back and down. Give a slight pause at the bottom maintaining good position, and then explode off of the box and/or med ball as fast as you can.


SWOD:

Speed Squats off a box or med. ball, 3 reps x 10 sets

Try to keep your rest between sets around 30-40 seconds. Your load should be about 50%-60% of your 1 RM.


WOD:

1 min Thrusters (95#/65#)

30 sec. off

1 min Double unders

30 sec. off

-3 Rounds for reps-


"Competitor Finisher"

*Start this about 10 minutes after finishing the WOD above

600m run

30 wall balls (20#/14#)

400m run

20 ring dips

200m run

10 Chest-to-bar pull-ups

-For time-


Surviving in a non-paleo household

Double Unders Explained

Ninja?


Page 126 of 158

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