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W.O.D.

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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The 2013 CrossFit Open at CFMG Part 3

Have you read Part 1 and Part 2 yet?

After the WOD is released on Wednesday, Betsy and I will post a sign-up sheet for heats that will start around 8:30am on Saturday. We are asking that you sign up for your heat before COB on Friday each week.

We will have a warm-up posted for you all to follow, and coaches will be on hand to help validate and strategize. We will also need some of you to come in and help validate your fellow competitors, too!

As far as parking goes, we are asking that you do not bombard our parking lot. Sealed Please remember to not park in front of the blacksmith's shop, and always leave a couple spots available in front of our neighbor's places. It would be a great help if some of you parked at the MTS train stationHome Depot, or on Mission Gorge PlacePark at theSzechuan Mandarin Restaurant at your own risk!

 

 


SWOD: Snatch 6/5/5/4/4


WOD:

Tabata Time!

Burpees

rest 1 min

Sit-ups

Tabata is 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds. You will post your lowest amount of reps completed in any of the 20 second periods to the whiteboard.


The Open starts this week! Good luck to all you competitors!

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WOD:

AMRAP in 8 min

Max. Thrusters (135#/95#)

5 Burpees at the top of the minute


Rest 2 min


AMRAP in 8 min

15 KB SDHP (53#/35#)

200m run


Open Gym 9am-Noon

For those of you working on rope climbs.

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There will be no Free Beginner Class this Saturday due to our first CFMG Silvers Class



Mobility:

A1) Shoulder distraction 1 min each arm x 2 sets

A2) Wall squat 2 min x 2 sets


WOD:

1 min KB Swings (70#/53#)

1 min Sit Ups

1 min Wall Balls (20#/14#)

1 min Burpee Broad Jump (25 meters course)

1 min rest

-3 Rounds for reps-


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