A+ R A-

W.O.D.

WOD

-15 Min to Find your 1 Rep Max Snatch

-12 Min to Find your 5 Rep Max Hang Power Clean

-9 Min to find your best Max set of Unbroken Double Unders

-6 Min to find your Best Max Set of HandStand Push ups


*No CrossFit Kids class today. We'll be back on the regular schedule Monday.


Don't forget to sign up for Coach Jesse Malcomb's 2 Day Olympic Weightlifting Clinic!

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


Page 129 of 161

Latest W.O.D.

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

ian - avatar ian 24 Oct 2014 Hits:6 W.O.D.

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10/25/2014

10/25/2014

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: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:44 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...

ian - avatar ian 23 Oct 2014 Hits:97 W.O.D.

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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 @...

ian - avatar ian 22 Oct 2014 Hits:125 W.O.D.

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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:132 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...

ian - avatar ian 20 Oct 2014 Hits:123 W.O.D.

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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- ...

ian - avatar ian 19 Oct 2014 Hits:144 W.O.D.

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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:98 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...

ian - avatar ian 16 Oct 2014 Hits:133 W.O.D.

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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:178 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...

ian - avatar ian 14 Oct 2014 Hits:165 W.O.D.

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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

ian - avatar ian 14 Oct 2014 Hits:217 W.O.D.

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