CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend
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 the butterfly technique for those of you who can already complete 15 unbroken kipping pull-ups.
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The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches. This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members. To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that. Hope to see you there!