A+ R A-

W.O.D.

Congratulations to Tom and Jenny Oechel on the birth of their baby boy Oliver James Oechel! He came a little early but he is a strong little guy and doing well.


-There will be no Open Gym this Sunday

-Checkout the next CFMG 101 Session



WOD:

“Barraza”

AMRAP in 18 min

200m run

9 Deadlifts (275#)

6 Burpee bar muscle-ups (sub = 6 burpee pull-ups)


U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

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There will be no Open Gym this Sunday


CFMG 101: Muscle-ups

Join us on Saturday April 20th, 12:30-3:00, for our next 101 Session. We will be focusing on the muscle up and progressions to get you there.

Our goal is to have you to walk away from each 101 session feeling more confident about attacking these movements with tools you can use to help you improve. We will cover form/positioning, modifications, assistance exercises, and ways to train in order to improve you muscle-up abilities.

This is a two hour long session, but we won't be working out the whole time, and we may end a little early depending on how the day goes. However we may also run a little long depending on the flow of the class. :) 

*Class size, for this session is limited to 15 participants 

*Cost is $25 per person (first come first serve) Please use our Mind-Body Online Store to sign-up. Go to the Online Store, select Series and Memberships, and then select CFMG 101.


WOD:

AMRAP in 7 min

3 Rope climbs

15 Push-ups

Rest 2 min

AMRAP in 7 min

200m run

10 toes-to-bar

Rest 2 min

AMRAP in 7 min

3 Wall climbs

10 Box jumps (24”/20”)


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5 First Foods for Paleo Babies and Toddlers

SWOD: Front squats (or push-press if you completed WOD 13.3 recently) 6/6/5/5/5


WOD:

AMRAP in 7 min

Max burpees

*At the top of the minute complete 20 Double unders (sub = 40 single unders)


FAQs: What is Paleo?

It's the Sugar, Folks


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There will be no open gym this coming Sunday (3/31)

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

Open Gym 9am-Noon

Welcome to the newest CFMGer, baby Jasmine Jane Allen!

Born on March 21st at 10:39pm

6 lbs., 5 oz., 19 inches long

Congratulations to Amanda and Jeremy, who worked beautifully together for an all natural birth.

WOD of a lifetime: birth one baby for time!

3,2,1...GO!

 

 

 

 

-Checkout The Next CFMG 101 Session with Coach Dawn happening TODAY! Come on in!

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


For Parking Today


WOD 13.3

AMRAP in 12 min

150 Wall ball shots (20#/14#)

90 Double unders

30 Muscle-ups


Special Tie Breaker for 13.3


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Get familiar with the movement standards


Please print out this score-card to bring on Saturday


RX Jump Ropes and Pete's Paleo will be joining us on Saturday!

 

Why You Should Wear (or Carry) Your Baby

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


Get Familiar with WOD 13.3. Keep in mind that there is a special tie breaker.


Parking for Saturday.


WOD:

800m run

6 Overhead squats (95#/65#)

600m run

10 Overhead squats

400m run

14 Overhead squats

200m run

18 Overhead squats

-For time-


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-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


WOD 13.3

AMRAP in 12 min

150 Wall ball shots (20#/14#)

90 Double unders

30 Muscle-ups


Special Tie Breaker for 13.3


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Get familiar with the movement standards


Please print out this score-card to bring on Saturday


RX Jump Ropes and Pete's Paleo will be joining us on Saturday!



SWOD: Snatch grip deadlifts 5/5/5/5/5

WOD:

10 Chest to bar pull-ups

10 Shoulder to overhead (135#/95#)

-AMRAP in 10 min-


Pot of Gold Soup

It's a Big Ol' Pile of 'Shift' Work

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


SWOD: Power cleans 6/6/6/6/6


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WOD:

60 Sec Double unders

30 Sec Rest

60 Sec Burpees

30 Sec Rest

60 Sec Goblet squats (53#/35#)

30 Sec Rest

-2 rounds for total reps-


The Kipping Muscle-up

CrossFit, judging integrity


Page 104 of 192

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