A+ R A-

W.O.D.

 

SWOD:

A1) Ring dips, Max. reps in 20 seconds x 5 sets (your sets do NOT have to be unbroken, your score will be the least amount of reps completed in a set)

A2) Handstand walks, aim for 10-15m x 5 sets, we'll have some lanes marked off -or- Supported handstand for time x 4-5 sets


WOD:

AMRAP in 10 min

10 Squat cleans (115#/85#)

10 Push-press (115#/85#)

5 Bar-facing burpees

*If we have a large class please be prepared to go in heats. Also, be careful when dropping your barbells. We want you to control your barbell as you drop it, i.e. don't lose contact with the bar until it passes below your waistline.

 

Tip on how to burn more fat

Steve Jobs: 20 Life Lessons

3rd World Workouts

Both Geo and I would like to thank the CFMG Community for their generous Christmas gift. Since day #1 everything we have done, both as a business and training facility, has been done with our community in mind. Your gift is a perfect example of how our community really tries to do what's best for everyone and not just a small portion. Thank you for your continued business and hard-work. You've helped make our dream come true.

On another note, a huge congratulations to Coach Geo and Allie on their very recent engagement! We are all very excited for you both and wish you the best of luck.

 

Thanks to everyone who came out for our Holiday WODs and party.


SWOD:

A1) Max hand-lift push-ups in 30 seconds x 5 sets (post least amount of reps completed)

A2) Max weighted sit-ups in 30 seconds x 5 sets (post least amount of reps completed)


WOD:

20 Pull-ups

30 KB Swings (53#/35#)

200m run

-4 Rounds for time-

 

Holiday Schedule

History of the Russian Kettlebell

Why we get fat


WOD

Open GYM from 10 am - 1 pm

Members Free $5 for Drop-ins

Adjusted Schedule Today!  We will have our Regular

8 am 9 am and Free 10 AM Class

Then we will have our Threesome Throwdown Potluck!

WOD

AMRAP 7 Min

10 Double Unders

20 Sit ups

30 Air Squats (53#/35#)

Rest 2 Min Then

AMRAP 5 Min

10 Wall Balls (20#/14#)

20 Push Ups

If you are around come to Sauds going away party

(Maybe he will bring his friend Dave Lipson?)

Free 10 AM WOD

AMRAP 12 Min

15 Push Ups

15 KB Swings

200 M Run


Garage Gym Set up

Don't Forget about our Massage Therapist Shedera! She has some great Specials this month!

Remember Adjusted Schedule tomorrow we will only have an 8 am 9 am and 10 am beginners class.  After that we have to ThreeSome Throwdown

SWOD

Snatch 3/3/3/3/3

Use the above rep scheme as a guideline if you need to adjust or are new to the movement then work technique.

WOD

In 3 Minutes

8 KB Swings (53#/35#)

200 M Run

8 KB Swings

Max Deadlifts (185#/115#)

Rest 1 Min

4 Rnds

Score = Total Deadlifts


Snatch Technique

Dealing with Old Junky Tissue


SWOD

Speed Squats 45-50% of 1 Rep Max

8 Reps x 4 Sets

Then

Box Jumps

8 Reps x 4 Sets

(pick a height you can spring off the floor, there should be no pause at the bottom)

 

WOD

5 Power Cleans (135#/95#)

10 Lunges

5 Burpees

5 Rounds




Reebok CrossFit Shoe Release Causes their website to Crash- Read Here

CrossFit Tour

Got Massage? CFMG's very own Massage Therapist, Shedara Gibson, is running a few specials this month. Contact her for more info or to set-up your appointment!


 

 

 


Remember we will not have a regular schedule this Saturday due to the Threesome Throw down!

WOD

100 Push Ups

*avoid peeling go from knees if you need to*

-For Time-

Rest 2 Min

Then

400 M Run

12 Shoulder to OverHead (115#/85#)

12 Toes To Bar

15 Min AMRAP

New Reebok CF Shoe

SIC Flicks

Healthy Christmas Gifts

Skill WOD

A1) Max Pull Ups x5

Lowest Round goes on the board.

A2) Max L Sit x4

Lowest Time goes on the board.  You can use boxes instead of parallets if you need to.

A3) Max Reps Sotts Press x 3 (45#/30#)

Score is Lowest Reps

It is important to hold a proper position if your shoulder/lower back/ or hips hurt then use a pvc pipe not a barbell

Watch Video On Sotts Press HERE

WOD

20 Double Undres

10 Sit ups

5 Min AMRAP

A good one for people with Heel Issues

Christmas Fran

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