A+ R A-

W.O.D.

SWOD:

Hang Cleans: 4/4/3/3/3


WOD:

OTMEM for 12 min

8 KB Swings (53#/35#)

16 Double Unders (Sub. = 20 single unders)


Stronger: Katie Hogan

The Little CrossFitter That Could

WOD

12 Deadlifts (115#/85#)

9 Front Squat (115#/85#)

6 Push Press (115#/85#)

400M Run

20 Min AMRAP


Throwback Picture


CF Games Rule PDF Rule Book

6 Tips From Six Coaches

Open Gym from 10am to 1pm

 

Get in here and get stronger!

 


SWOD

A1) Behind the neck Push Jerk 2/2/2/2/2

A2) Plank hold 30 seconds

WOD

10 Power Cleans (135#/95#)

12 Burpees

14 KB Swings (53#/35#)

4 Rnds

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Check it out

Other CF Box's prepare for the open


WOD

9 Sit-ups

12 Box Jumps (24'20')

15 Toes to Bar

AMRAP 7 Min


-Rest 3 Min-

15 Box Step ups with Plat over head (20 inch box) (45#/25#)

18 Hand Lift Push ups

21 Air Squats

AMRAP 7 Min

 

6 Week Sprint Solution

Guts and Grease



WOD

Back Squat 8/8/7/7/6

A1) Snatch Grip Deadlift 8/8/8/8/8

A2) Handstand Push ups 8/8/8/8/8


Max Unbroken Muscle Ups or Pull ups x 4

(your set is over when you drop from the rings or bar)

Rest 2 min between each round

Score is total reps

 

Don't Hang or Bounce on your Tissues-If you plan on air doing another air squat watch this!

A Dr.'s story on Whole30


Mobility WOD

Front Rack Stretch (Demo 50 seconds into video)

Exploring Hip Stretch (Demo at 1.45)

1 Min on each arm/leg

 

WOD

Buy in: 800 M Run

9 OHS (135#/95#)

30 Double Unders

5 Rnds

Cash Out: 800 M Run

K-Star preaching about the importance of a tight and active core.

 

Deadlifts and Double Unders with CF Atlanta

The Truth about Food and Health Claims

Visualization Practice

By Coach Ian J. McHugh

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I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It was based a lot on visualization, and using visualization to focus on a certain thing. At first, as you can see, it seemed sort of funny to boxers to visualize something like a piece of fruit but watch how their demenour changes when they begin to visualize their training.

This is something that I personally do prior to a big lift or prior to starting a WOD. Have I ever ignored you prior to starting a WOD? Have I ever given you the "leave me alone" hand-signal? It's because I am trying to visualize myself executing each movement and how exactly I will move through the entire WOD.

If you ever taken my class I normally let you know that you have a minute or two before we are starting. Use this time to visualize and get your mind right! Joking around, chatting, etc. is just fine but think how much better you'd perform with a little more focus on your upcoming WOD.

 

SWOD

Hanging Power Clean

5/5/4/4/4

WOD

Pull-ups

Burpees

KB Swings (53#/35#)

Sit ups

1 of each 2 of each 3 of each 4 of each....

AMRAP 12 Min

The CrossFit Open Starts soon Sign up HERE

At CFMG we are encouraging everyone to sign up.  You do not need to be at an elite level to give this one a try!

Feb Referral Program

Rules Changes for the CF Open



Page 139 of 177

Latest W.O.D.

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02/27/2015

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{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

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02/24/2015

02/24/2015

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

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02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

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02/21/2015

02/21/2015

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02/20/2015

02/20/2015

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02/19/2015

02/19/2015

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02/18/2015

02/18/2015

Mobility: A1) Olympic Wall Squat; accumulate 2 min x 2 sets A2) Trap Smash; 1 min each arm x 2 sets SWOD: Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor) WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the...

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2/17/2015

2/17/2015

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2/16/15

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