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W.O.D.

SWOD: Floor Press 5/4/4/3/2

A1) Front Rack Walking Lunges 10/10/10/10

A2) GHD Sit-ups 10/10/10/10


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How to Spot for the Bench Press



Housekeeping note(s): In an effort to keep our Athlete Lounge tidy, we are asking that you please clean up any and all trash that you bring into the lounge.  This includes: paper towels, cups, water bottles, wrappers, cups of soup (?), food, etc. If you see a piece of trash, please throw it away. To some, this may seem like common sense, but the room has started to become a bit neglected, leaving your coaches to clean up after your mess.  Please check your cubby/area and clean out anything that does not belong there.

Also, if you use the bathroom and go #2, PLEASE leave the door cracked slightly with the fan on! If the bathroom is missing product, please let one of our coaches know so that we can re-stock.

Lastly, If you leave your children in the lounge area while you work out, we ask that they do not climb all over the couches or tables, write on the whiteboards (and leave it), write on out post-it notes, play with the foam rollers, etc. We have put a DVD player and TV in the lounge that your children are welcome to use, or they may do their homework, read, etc. The athlete lounge area is not a play-pen, so PLEASE clean up after your children.  We love being child-friendly, and we hope we can keep it that way. Thank you for your cooperation and efforts to keep our gym clean.


Foundations Reminder: The weekday Foundations Sessions start tonight. We will meet tonight, Tuesday, and Thursday 6pm-7pm. You are required to come to all three sessions. If you can't make the weekday course please come to the Saturday session 11am-1pm. Please arrive on time!

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WOD:

In teams of two:

Buy in: 1.5K Row (each partner completes a 750m row)

-5 Rounds for time-

5 Deadlifts (165#/115#)

5 Hang Power Cleans (165#/115#)


After the row is complete partners will begin to work on the reps. Partner #1 will complete the deadlifts and hang power cleans while Partner #2 completes burpees. Once Partner #1 finishes a round the partners will switch. Both partners will complete 5 rounds of deadlifts and hang power cleans. Post your time and total reps of burpees completed to the whiteboard.

 

 



Open Gym 9am-Noon

Starting today The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


Foundations Reminder: The CFMG Foundations Course starts this coming Monday (2/25). If you plan on coming to the weekday sessions we will be meeting Monday, Tuesday, and Thursday 6-7pm, or you can opt to come on Saturday from 11am-1pm.


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WOD:

20 Front Squats (165#/115#)

5 Pull-ups

15 Front Squats

10 Pull-ups

10 Front Squats

15 Pull-ups

5 Front Squats

20 Pull-ups

-For time-

(13 min cap)

Rest 3 min

DB or KB farmers walk, 200m (you pick the weight) x 3 sets

Free Beginner WOD at 10am

AMRAP in 15 min

10 Kettlebell Deadlifts

10 Knee to elbow

10 Hand Release Push-ups

200m run


Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!



Participants from the last CFMG 101 session. The next session will be on March 23. More details soon!


WOD:

Buy in: Row 500m row

400m run

40 Alternating arm KB snatches (53#/35#)

400m run

40 Alternating arm KB snatches

400m run

Cash out: 30 Bar dips

-For time-


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Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


Check out Seth's Paleo food Blog, Paleo Pie Hole



SWOD: Snatch push-press 5/5/5/3/3


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WOD:

4 min AMRAP

6 HSPU

12 Box jumps (24”/20”)

Rest 3 min

4 min AMRAP

16 Alternating leg pistols (Sub. = use a modification or 20 jumping air squats)

8 Sumo deadlifts (225#/135#)


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You Know You Are a CrossFit Parent When:

By Betsy

  1. You have picked your children up from school wearing oly shoes and knee socks on more than one occasion.
  2. You tell your child that you will be at his school reading group the next day, and he asks you to “please shower before you come,” so that, for once, you are not “stinky or sweaty” when you help in class.
  3. Your kids can eat their weight in bacon.
  4. Your kids take joy rides on the prowler (preferably pushed by someone else).
  5. You share your children’s love for adventure, play, and pure joy in movement.  You find yourself wondering right along with your child if you could “jump that high,” “climb that tree,” “pull yourself up onto that wall,” or “pick up that heavy thing.”
  6. When you are at a birthday party that involves trampolines, swimming pools, laser tag, or gymnastics, you do not sit on the side and chat with the other parents…you join right in along with the kids!
  7. Your child complains that his gym teacher does not do “real” pushups, because his “chest never hits the deck.”
  8. You beam with pride when you look across the gym during a workout, and your child executes a pretty awesome PVC pipe snatch.
  9. At the “Jump Rope for your Heart” event at school, you find yourself doing double unders on the playground.
  10. You go grocery shopping, and your child shouts over to you, “Hey mommy! Check it out!” and completes a perfect thruster with a watermelon (thankfully!)
  11. Your CrossFit gym loves, accepts, celebrates, and cares for your children like their own family.  Your children are comfortable playing/chatting with the members and coaches, and cheering on athletes during WODs.  Your kids are part of a unique environment where strength is celebrated, goals are set and made, and hard work, dedication, and healthy living is carried out on a daily basis (and it is not so strange to eat kale and chicken for lunch).

WOD:

3 rounds for time

800m run

20 Burpees

8 Muscle-ups (sub = 10 CTB Pull-ups)

Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


For the wall squat lay on your back and put your feet on the wall in your squat stance, the closer your butt is to the wall the better. After spending some time in this position use your elbows to push your knees out.


Mobility:

A1) Wall Squat, 2 min x 2 sets

A2) Couch Stretch, 1 min each leg x 2 sets

WOD:

2 min. at each station:

Rope Climbs (or mod.)

Double unders (sub w/ singles)

HR Push-ups

Toes-to-bar

2 min rest

-2 rounds for total reps-


Push-ups: The Perfect Primal Exercise

Page 103 of 188

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05/25/2015

05/25/2015

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05/22/2015

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05/21/2015

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05/20/2015

05/20/2015

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05/18/2015

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05/16/2015

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Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

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05/14/2015

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