A+ R A-

W.O.D.

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

The shower is out of service again due to the same issue.  We will be working to get it fixed this week! Sorry for the inconvenience

Partner WOD

Max Thrusters (95#/65#)

AMRAP 6 Min

Rules: 1 Bar partners may split up reps however they want. One person works at a time.

Rest 3 Min

Partner WOD

20 Air Squats

20 Burpees

20 KB Sumo Deadlift High Pull (53#/35#)

5 Rounds

Rules: 1 KB, partners may divide reps however they want.  One person works at a time.

Watch your back on the Sumo Deadlift High Pulls

This weekend we will have our Christmas Threesome Throwdown Potluck!

WOD Demo At Reebok CrossFit One

Movement U Seminar with Jessi Stensland-

A great Seminar Coach Geo and Coach Dawn have attended 


 

 

Open Gym

10am-1pm today

 

WOD:

"Fun with Helen"

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

AMRAP in 20 min.


Free Beginner WOD at 10am today!

AMRAP (As Many Rounds As Possible) in 12 Minutes

10 Static lunges

10 Push-ups

10 Leg Lifts

200m Run

 

Just a "heads up" the shower room is out of order. We will have it up and running ASAP.

Leptin: Fat Loss for Smart People

Autumn Soups

No plans for NYE? Join us at the AC Lounge! More info HERE.

 

Dim lights Embed Embed this video on your site

SWOD: Snatch 4/4/4/4/4

We are going to be spending the next few weeks working on the snatch. You should be focusing more on your form and technique for the first week or two verse attempting a lift with a large amount of weight. The rep scheme posted above is more of a guideline. Those of you who are comfortable executing the snatch can follow it, those of you who are newer to this movement do not need to follow it exactly. Then,


B1) DB/KB Rows 10/10/10/10/10

B2) Handlift push-ups, Max. reps. in 30 seconds

Post heaviest set of rows and the lowest amount of reps completed for push-ups.

 

The Whole 30 and Depression

Reflections on Mirrors

Page 134 of 165

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