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W.O.D.

The Saturday Foundations Session happens this Saturday (12/8) from 11am-1pm. If you have signed up for Foundations or are planning on signing up you should come in for this session.

Congratulations to everyone who competed over the weekend at the 2012 Rumble in Paradise. The CFMG Coaches are all very proud of your performances and your good sportsmanship. Special thank you to all those from CFMG who volunteered to judge. I know your help was greatly appreciated.

CFMG had a few finishers in the top three:

Advanced Males: #1 Sean W.

Advanced Females: #1 Jasmine, #3 Lindsay S.

Intermediate Males: #2 John R.

Intermediate Females: #1 Clare

Who's ready for the 2013 CrossFit Open? Be sure to read up on all the info pertaining to the 2013 Season HERE.

*WOD:

AMRAP in 17 min

10 Box jumps (24"/20")

10 KB swings (53#/35#)

200m Run

10 Single arm push-presses (53#/35#)

10 Burpees

200m run

*Larger classes be prepared to complete this WOD in heats.


5 Holiday Diet Tips That Don't Suck

Escaping the Fat Genes

Great job this weekend Rumble Competitors. You've made us all proud!


SWOD: Push-press 6/4/3/3/3 (Sets of three should be at 80% or more of your 1RM, beat your heaviest set from last week)


WOD:

AMRAP in 8 min

1 KB SDHP (70#/53#)

5 Double Unders (10 single unders)

2 KB SDHP

10 Double unders (20 Single unders)

3 KB SDHP

15 Double Unders (30 Single unders)…..


Last call for CFMG Hoodies!

Pull-up Instruction Series

Starting CrossFit in Her 60s


Open Gym with Coach Kelly 9am-11am. We will be closing promptly at 11am

Good Luck to everyone competing this weekend in the 2012 Rumble in Paradise


Mobility:

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

A2) Accumulate 1 min in the paleo chair position x 2 sets

Benchmark WOD Testing:

“Cindy”

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Air Squats

 


  • We are taking pre-orders for CFMG Hoodies. Deadline to order is Monday Dec. 3rd. Please click HERE for more info. We have new color options and styles.
  • No Noon Class this Saturday and Open Gym on Sunday will go from 9-11am due to the 2012 Rumble in Paradise
  • Toys for Tots: Starting next month we will be a drop-off location for Toys for Tots. Please donate a new unwrapped toy that will be distributed to a needy child this holiday season.
  • No Saturday Foundations Session this week. We will be holding it next Saturday 12/8, 11am-1pm.


SWOD:

A1) Deadlift 8/6/5/5/5

A2) Weighted Sit-ups 10/10/10/10/10

WOD:

-5 rounds for time-

5 Power cleans (185#/120#)

10 Bar-facing burpees

(15 min cap)


Meet Katie Hogan

Olympic Weightlifting Renaissance


  • We are taking pre-orders for CFMG Hoodies. Deadline to order is Monday Dec. 3rd. Please click HERE for more info. We have new color options and styles.
  • No Noon Class this Saturday and Open Gym on Sunday will go from 9-11am due to the 2012 Rumble in Paradise
  • Rumble Competitors, we have a team meeting tonight at 6pm. If you can make it in please come.
  • Toys for Tots: Starting next month we will be a drop-off location for Toys for Tots. Please donate a new unwrapped toy that will be distributed to a needy child this holiday season.
  • No Saturday Foundations Session this week. We will be holding it next Saturday 12/8, 11am-1pm.




SWOD: Back squat 3/3/3 (80%, 85%, 90% of 1RM) Don’t forget to add 5# to your 1RM when doing your math.

WOD:

-3 Rounds for time-

10 Alternating leg pistol squats (Sub = 30 jumping air squats)

15 Lateral box jumps (24”/20”)

10 KB SDHP (70#/53#)


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  • We are currently taking pre-orders for CFMG Hoodies: Deadline to order has been extended to Monday Dec. 3rd. Please order from our online store. Click HERE for more details. We now have more color options and styles!
  • We will have different hours this weekend due to the 2012 Rumble in Paradise. Saturday we will hold only the 8am, 9am, and 10am free WOD, no Noon class. Sunday we will hold open gym (9am-11am).
  • Rumble Competitors, please checkout the updated info about the event this weekend. We will also be meeting this Thursday (11/29) at 6pm for a team meeting. If you can make it please come in. It should only last about 30 min.
  • Toys for Tots: For the month of December we will be drop off location for Toys for Tots. Please donate a new, unwrapped toy that will be distributed as a gift to a needy child in the community.
  • Saturday Foundations Session will not happen this weekend. We will run it next Saturday 12/8.


2011 Rumble in Paradise competitors. Good luck to those of you competing this year. P.S. Look how short John P.'s hair is!


Skill Focus: Spend 15 minutes practicing Muscle-ups and/or HSPU. If you can do these movements well try this:

OTMEM for 8 min

4 HSPU

2 Muscle-ups

WOD:

AMRAP in 20 min

15 Burpee pull-ups

400m run


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Mobility WOD: Shoulder distraction, 1 min each arm x 2 sets

Benchmark WOD Testing Compare to 6/1/2012

“Nancy”

-5 rounds for time-

400m run

15 OHS (95#)


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CrossFit Transference

 



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