Between each set 20-30 sec Side Plank Hold on each side
800 M Run
Max Sit ups in Two Min
800 M Run
Score = Total Time and amount of Sit ups
Congrats to Tami, Betsy, and Matt for completing the Fearless Tri last weekend!
Wenow have a Ladies Only Class taught by Coach Betsy. We are starting this Tomorrow! It will happen every Monday and Wednesday at 9:45 AM. It's free for anyone during the Month of November, and always free for current members!
It's not too late to register. Support a great cause and get a t-shirt! Click HERE.
FREE Beginner WOD at 10am
-AMRAP (As Many Rounds As Possible) in 12 min-
10 Kettlebell Swings
Attention Ladies of CFMG, Do you have a friend who may be a little intimidated by CrossFit, or a friend who is a stay-at-home mom? Starting next month we are launching our Women Only Class! This class will run Monday and Wednesday from 9:45am-10:45am and will be taught by one of our amazing female coaches. For the month of November we are offering this for FREE! Be sure to share this with someone you know who might be interested.
Feeling a little Banged up? Be sure to meet with Shedara for your next massage therapy appointment. More info. HERE.
Hatch Squat Program: Week 12, Day #1
Back Squat: 60%x5, 70%x5, 75%x5, 75%x5
Front Squat: 65%x5, 70%x5, 75%x5
A1) Seated Box Jumps 5/5/5/5
A2) Parallette L-Sits x 4 sets
Make Your Own Luck
The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...
What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch! Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.
Buy In: 2k Row
6 Power Cleans (135#/95#)
3 Wall Climbs
-6 Rounds for Time-
Run A Mile Race...
In teams of 4:
Partners A|B, then partners C|D perform:
2 minutes of barbell hang to overhead
Each pair selects one weight to use.
Weights cannot be changed.
Barbell may not touch the ground.
Team may hold the bar during transitions.
Weights to be used:
(2) 45# plates
(4) 25# plates
(4) 10# plates
Rest 5 Minutes (Breakdown...
Hatch Squat Program: Week 11, Day #2
Back Squat: 60%x5, 65%x5, 70%x5, 70%x5
Front Squat: 60%x5, 70%x5, 75%x5, 80%x4
A1) Weighted Pull-Ups, max reps x 3 sets
A2) Single Arm Push Press: 10/10/10 (each arm)
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Coach, I Can't Do Pull Ups: 7...
20 Deadlifts (275#/165#)
Ring Dips: 10-15 reps x 4 sets
With World Trade Center Largely Rebuilt, New York Marks September 11th
A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets
A2) Couch Stretch, 1 min each leg x 2 sets
Hatch Squat Program: Week 11, Day #1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1
Front Squat: 60%x5, 70%x5, 75%x5, 75%x5
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CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend
(Main Site WOD from 9/1/2014)
Row 30 Calories
30 Burpees Over the Bar
30 Hang Cleans (135#)
(12 minute cap)
We will work on the progression for the kipping pull-up, and then work on...
SWOD: Hatch Squat Program: Week 10, Day 2
Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5
Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5
Toes to Bar
Free Intro WOD at 10am
Skill: Med Ball Cleans
5 Wall Ball...
Skill/Strength: Power Snatch: 3/3/3/3 (work up to weight used in WOD)
Buy In: 1 Mile Run
5 Snatch Grip Deadlift (135#/95#)
Cash Out: 200m Farmer Carry (53#/35#)
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