A+ R A-

W.O.D.

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!


CFMG is happy to announce that we have teamed up with Cavegirl Confections. Orders over $25 get a free 8 oz jar of Vanilla-Coconut Almond butter!


WOD:

10 Shoulder-to-overhead (185#/120#)

10 toes-to-bar

400m run

-4 rounds for time-

(18 min cap)

Mobility:

A1) Downward dog pose, 45-60 sec x 2 sets

A2) Shoulder SMR, 1 min each shoulder x 2 sets


The new 5:30 am class on Fridays starts this week!


The 2013 CrossFit Open at CFMG, Part 2

By: Ian and Betsy


Every Saturday during the Open season, March 6 - April 7, we will be holding the Open WOD here at the gym from 8am-?. We will open the gym at 8 am and Coaches will be on-hand to help you warm up/strategize. You do not need to come promptly at 8 am, as we will be running the workout in heats until approximately noon. We do not know what the WODs are yet, so we will have to plan the details week-by-week. Please be flexible with us. Competitors and Coaches will validate each other. You are welcome to do the Open WODs on your own at your convenience, as long as you do not interfere with the regular CrossFit Classes.


Register Here for the Open.


There will be no regular CrossFit Classes or Beginner WODs on Saturday during the Open. These Open WOD Sessions at CFMG will not be beginner-friendly, so no beginners please! We highly encourage you all to participate in the Open. Still unsure? Read The 2013 CrossFit Open at CFMG Part 1.


We are working on getting some local vendors that you all know and love to come down each Saturday to give out samples or products at discount prices. More information on that later.



A few of CFMG's own at the CFL1 Cert. this past weekend


*SWOD: Front squat 15/15/15 (Aim to use 60% or more of your 1RM)

Barbell walking lunges 10 steps x 4 sets


*Each set should be "heavy" but you should be able to finish the sets unbroken.

Mobility: Foam roll, focus on quads., glutes, and hamstrings for about 5-10 min.


Announcing CFMG's next 101 Session

CFMG and Pete's Paleo


Please checkout our info about the CrossFit Open (3/6-4/7) at CFMG. We are currently planning how we will run the Open workouts but it is looking like we will be doing a Saturday competition session. We just wanted to make sure you all had a heads up, and we are encouraging everyone at CFMG to sign-up. "Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym."


Also, if you are planning on judging during the Regional level of competition you'll need to checkout the Online Judging Course.

Page 106 of 188

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