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W.O.D.

THERE IS ONLY AN 8 AM Class today

If you signed up for the KB Clinic please have your payment, arrive ready to workout and have fun!

8 am Partner WOD

Buy in: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time, but may not start the next portion until each person has completed their 200 Skips)

In the below portion only one person may work at a time

30 Deadlifts (135#/95#)

40 Box Jumps

50 KB Swings (53#/35#)

60 Push Ups

2 Rnds

Cash Out: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time)

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Coconut Banana Fritters

 

 



Reminder there will only be an 8 am class tomorrow!

WOD

Run 1 Mile

Toes to Bar

Wall Ball

Push Press (115#/85#)

15-12-9

Run 1 Mile


Reggie on the KB SDHP

 

Mikes Gym- Coach B's Website

Press and Push Press Technique

CF Games Commercial

REMINDER we will only have one class this Saturday 9/24 at 8 am due to the kettle bell clinic we are holding. Our Sunday open gym hours will be different this week also.  They will be from 8 to 10 am.

S WOD

Over Head Squat

6/6/4/4/4

WOD

200 M Run

15 Power Snatch (95/65)

20 Box Jumps

3 Rnds


LCI Woman's heat

 

Overhead Squat and Snatch Prep

2010 CF Games Woman's Muscle up Squat Snatch WOD



WOD

Buy In: 15 Power Cleans (155/105#)

12 Burpees

20 KB Goblet Lunge (53#/35#)

12 Pull Ups

5 Rnds

Cash Out: 15 Power Cleans (155/105#)


 

Betsy on Front Squats during the LCI.

 

Power Clean Demo- Watch the Speed!

Hendel and Malleolo on Split Jerks

Red Bull and Parkour

Reminder we will only have ONE class this Saturday! 8am only.  We are hosting a Kettle Bell certification.  Click here for more details.  Open gym hours Sunday will also change.  We are hosting the RX Jump Rope clinic and well have open gym from 8 am to 10 am. Spread the word!

S WOD

From the Rack 1 Front Squat then 3 Push Jerk or Split Jerks x 5

WOD

4 Thrusters(135#/95#)

8 Clapping Push Ups

7 Min AMRP

CFMG Talking strategy during the LCI

 

The Man Behind the 325 Pound Thruster

Katie Hogan and Lindsey Valenzuela Tie Breaker Thruster

Burpees, Stone Carry, GHD Workout

Reggie and Demi's Wedding!

 

SWOD

Squat Snatch 4/4/4/4

 

WOD

200 M Run

10 Sit ups

20 Push ups

30 Box Jumps

200 M Run

40 Double Unders

50 KB Swings (70/53)

-For Time-


Make sure you are up to date on all the upcoming events at CFMG! Click HERE for all the latest information


Func That- the unofficial guide to CrossFit Training

Conquor your Fear of the box jump

Squat Snatch

 

Open Gym from 10am-1pm

Drop in fee for non-members is $5

 

Next Ladies Night Coming Soon!

 

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You can donate to the CFMG Fight Gone Bad Project Team HERE. This money will go to support The Special Operations Warrior Foundation and The CrossFit Foundation. Thank You to all of you who have already donated, it means a lot to us to have you donate some of you hard earned money.

 

WOD

"Fight Gone Bad"

Wall ball shots (20#/14#)

Sumo deadlift high pull (75#)

Box Jump (20")

Push-press (75#)

Row for calories -or- burpees

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We may have to substitute burpees for rowing if we have a larger class.

 

FREE Beginner WOD at 10am today!

AMRAP (As Many Rounds/Reps As Possible) in 12 min

5 Burpees

10 Push-ups

15 Air Squats

200m run


Why are we doing FGB today?

Listening to Your Body

Page 130 of 150

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