A+ R A-

W.O.D.

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Pre WOD:

A1) Sled drags x 4 sets

A2) Barbell ab roll-outs 15 reps x 4 sets

WOD:

400m run

rest 1 min

-4 rounds for total time-


CFMG 101 Session on Feb 16th

The CrossFit Open at CFMG

The CFMG Olympic Weightlifting Club meets this Saturday 1-3pm


 



We are proud to announce that Hunter is now an official member of the CFMG Coaching Staff. Hunter has been working hard for the past few months within our CFMG Coaching Prep. Course. He is a very active member within our community and we look forward to having him on our team. You'll be able to catch Hunter on Tuesday, Wednesday, and Thursday nights (6pm & 7pm). Coach James will be taking over the 4pm & 5pm on those days.


SWOD: Hang squat snatch 5/5/5/5/5 (These sets should be done unbroken)

AMRAP in 5 min

10-20-30-40-50-40-30-20-10

Unbroken Double unders

Do each set unbroken. You must break between each set! If you fail to complete the set unbroken start the set over from the beginning. If you are just now getting double unders don’t worry about doing the set unbroken just try and get as far as you can.

or

AMRAP in 5 min

25-50-75-100-125-100-75-50-25

Unbroken single unders

Same rules as above.


The Again Faster Mic'd Instructor - Double Unders

The High Hang Snatch

Pre WOD mobility:

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Plyo box hamstring stretch, 1 min each leg x 2 sets

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WOD:

In teams of two:

AMRAP in 15 min

10 Deadlifts (165#/115#)

5 Hang power cleans

400m run (done together)

Partner #1 will complete the 10 deadlifts and the 5 hang power cleans while partner #2 is holding a plank position. Once partner #1 completes the reps partners will switch. Once partner #2 has completed the reps both partners will run the 400m together. When both partners have returned from the run they will receive credit for 1 full round and will immediatly start their next round. You may not start the next round until both partners have returned from the run!


The foot-lock on the left is easy to get into and won't cause rope burn on your leg, but it is difficult to maintain if you haven't used it before. The leg wrap on the right is the most secure and makes it easy for most beginners to climb the rope. However, this version will cause rope burn so bring pants or long socks to wear.


Skill: 10-15 min skill focus: rope climbs.

SWOD: Front Squat 3/3/3/3 (80% or more of your 1RM)

Weighted plyo. box step-ups 5 reps on each leg x 4 sets


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Notice his foot-lock and how he steps on the rope. He moves up the rope using mostly his legs and very little from his arms.

 


Schedule Change for CFMG CrossFit Kids!

As of this week, we will now be offering CrossFit Kids classes for two different age groups: The Preschool/Elementary Group (ages 3-9) and the Novice/Junior Varsity Group (ages 10 and up).  The Preschool/Elementary Group (ages 3-9) will meet every Wednesday/Friday from 3:30-4:30pm, and the Novice/Junior Varsity Group (ages 10 and up) will meet every Tuesday/Thursday from 3:30-4:30pm. This schedule change is effective immediately. We have lots in store for you, as our CrossFit Kids program is evolving to meet the needs of all age groups.  We will have a “baseline test” this week to measure where each child is at physically, and to help us provide better programming for your kids.  Coach Betsy and Coach Tami are looking forward to seeing your kids this week!

 

 

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CrossFit Open WOD 12.3

AMRAP in 18 min

15 Games standard box jumps (24”/20”)

12 Push-press (115#/75#)

9 toes-to-bar


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Open Gym 9am-Noon



Don't forget about our upcoming 101 Session


Join us on Saturday Feb. 16 for our next 101 Session. We will be focusing on HSPU and rope climbs.

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 these movement(s).

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. Select the Online Store, select Series and Memberships, and select CFMG 101.


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.


“Josh”

21 Overhead squats (95#)

42 Pull-ups

15 Overhead squats

30 Pull-ups

9 overhead squats

18 Pull-ups

-For time-


(8min cap)


Top 8 males/females will have their scores posted on the leader board.


Free Beginner WOD at 10am

10 Back squat (PVC or empty barbell)

10 Hand release push-ups

10 Sit-ups

200m run

AMRAP in 15 min


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Please note that we will be pulling the bar from the floor. Sealed

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WOD:

AMRAP in 7 min

8 Hang power snatches (115#/75#)

12 Burpees

(1 round = 20 reps)

Rest 3 min

AMRAP in 5 min

6 Hang power snatches (115#/75#)

10 Burpees

(1 round = 16 reps)

Rest 2 min

AMRAP in 3 min

4 Hang power snatches (115#/75#)

8 Burpees

(1 round = 12 reps)

Post total reps for all three AMRAPs to whiteboard.


CFMG 101: Handstand Push-ups and Rope Climbs

The 2013 CrossFit Open at CFMG Part 1Part 2

Have you checked out the Friends of CFMG page? There are some great deals!

Page 105 of 188

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