A+ R A-

W.O.D.

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck



Warm up/ skill work: Running drills

WOD:

3 mile run

-for time-

(Run 1 mile route x 3)

Finisher:

Tabata plank holds


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds


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-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck




WOD:

10 burpees

15 v-ups

20 kb swings (70#/53#)

50 double unders (sub = 100 single unders)

400m run

50 double unders

20 kb swings

15 v-ups

10 burpees

-2 rounds for time-

Mobility:

A1) Couch stretch 1 min each leg x 2

A2) Paleo chair accumulate 2 mins x 2


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Checkout The Next CFMG 101 Session. Pete's Paleo will be there too!


SWOD: Unbroken 20 rep back squat testing (aim to use 75% or more of your 1RM)

*50 rep burpee penalty if you fail to complete the set unbroken


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A1) *Single arm KB or DB overhead walking lunges 10|10/10|10/10|10/10|10

A2) Back extensions 10/10/10/10 (add weight if necessary)

*You’ll complete 10 lunges with the KB in one arm and then complete 10 more lunges with the KB in the other arm.


Pre-order your CFMG hoodie HERE. Deadline for orders is Monday 3/18

Spotting for the Back Squat

The Whole9 Good Food Manifesto


There will be no Open Gym this Sunday

 



Open Gym 9am-Noon

Want a CFMG Hoodie?!?!? We are taking pre-orders from from now until Monday March 18th. Follow this link to order directly from our online store. Please note that all sales are final. If you need to try one on you could always ask one of your training partners. :)

For parking on today we have overflow parking available for you all. If you turn into the Intense Auto Body lot (before JT's Pub) and follow the dirt road all the way to the back you'll end up on a large concrete parking lot. Feel free to park there. Follow this link for the map.

Advice for Validators

Be loud, be clear, know the WODkeep a precise rep count (don't forget to write down the time after the athlete completes their set of snatches) don't be scared to no rep someone, and prior to the WOD talk to the person you are validating to see if they have any "special needs".


Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Instructions and Demo

This week Paleo Treats will be joining us for Open WOD 13.1. Be sure to stop by and sample/purchase some of their delicious treats. If you order online you can get 5% off!



Want a CFMG Hoodie?!?!? We are taking pre-orders from from now until Monday March 18th. Follow this link to order directly from our online store. Please note that all sales are final. If you need to try one on you could always ask one of your training partners. Sealed

For parking on Saturday we have overflow parking available for you all. If you turn into the Intense Auto Body lot (before JT's Pub) and follow the dirt road all the way to the back you'll end up on a large concrete parking lot. Feel free to park there. Follow this link for the map.


SWOD: Squat clean 6/6/6/6/6

A1) Bent-over barbell rows 10/10/10/10

A2) Weighted sit-ups 12/12/12/12


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CFMG 101: Nutrition Mar. 23

CrossFit Open WOD 13.1


 

led by Coach Dawn

This course will give you the basic information you need to understand what CrossFit and CrossFit Mission Gorge describe as healthy eating. This is an introductory class for people who are looking to improve their eating habits and further understand how food can impact their training and health. We will go over practical strategies that will help you to be more successful in reaching your fitness and performance goals. The class is aimed at people new to, or inexperienced with a paleo-based diet. It will help all of those who are looking to improve their eating habits.

Saturday March 23, 1:30-3:30pm. Cost is $30 for members, $45 for non-members (first come first served) Cash or check payable to Unbroken Athletics only, please (pay at front desk). There is a 20 person cap to this event. Pete's Paleo will also be there to provide samples and info about the food service they offer!

 


Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets


WOD:

40 push-ups

10 Hang Power snatches (135#/95#)

10 Front squats (135#/95#)

-4 rounds for time-

(15 min cap)


Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Instructions and demo

This week Paleo Treats will be joining us for Open WOD 13.1. Be sure to stop by and sample/purchase some of their delicious treats. If you order online you can get 5% off!



Checkout the upcoming CFMG 101 Seminar happening on Saturday March 23. Coach Dawn will be covering nutrition! Whether you are new to CrossFit or a seasoned CrossFitter you need to know how to eat correctly. Sign-up today! Cash or check only.

Skill: 10 minutes working on progressions for HSPU and muscle-ups


WOD:

10 Power cleans (135#/95#)

50 Double unders (sub 150 single unders)

10 Hang Power cleans (135#/95#)

400m run

-3 rounds for time-


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Page 101 of 188

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