A+ R A-

W.O.D.

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.

 

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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

CFMG has teamed up with some of your favorite companies. Click on any of the images below to start shopping!

Paleo Treats is offering 5% off your order to members and friends of CFMG!

 


Orders from Cavegirl Confections over $25 get a free 8oz jar of Vanilla-Coconut Almond butter


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SWOD:

Speed Squats, 3 reps x 10 sets (@50%-55% of 1 RM)

Try to rest no more than 30 seconds between sets. Then,

Weighted sit-ups 10/10/10/10/10


WOD:

AMRAP in 8 min

15 Burpees

10 Box Jumps (24"/20")

5 Dive-bombers

 

Be sure to take care of that special CrossFitter in your life this Holiday Season. Checkout the CrossFit Reebok Store!

How to Fuel for a Marathon

The Good, The Bad, and Well....The Ugly....

Christmas is coming! Don't forget about The 2011 CFMG Christmas Threesome Throw-down Potluck Extravaganza.


WOD:

Buy in: 800m run

5 Ground to overhead (155#/95#)

15 Toes to bar

10 Ground to overhead

10 Toes to bar

15 Ground to overhead

5 Toes to bar

Cash out: 800m run

-For time-


Rest approx. 5 min then,

30 Double unders (Sub. = 70 single unders)

20 Sit-ups

-4 Rounds for time-


Are you ignorant when it comes to the deadlift?

Different ways to get that barbell overhead

Running Technique

Page 147 of 177

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