For those of you interested in our Specialty Classes: Olympic Weightlifting, CrossFit Endurance, and soon our Movement/Mobility class, the memberships work like a punch card. 4 sessions for $40. Just a "heads up", you can not currently jump from class to class. These classes are open to non-CFMG members too.
I would like to take this opportunity to make a special announcement. Starting June 1st Coach Betsy will begin her role as CFMG’s Manager. Both Geo and I have known about this for some time and some of you may have heard about this, but I wanted personally let you all know.
Betsy will continue to coach some morning classes, the women's only classes, and the CFMG Endurance classes, but she will also now be helping me manage and oversee the day-to-day tasks at CFMG. Betsy will also be involved in the planning and implementation of upcoming events, classes, seminars, etc. at CFMG. You can expect to see her primarily in the mornings and early afternoons, but please know you can reach her with any problems or issues you may be having at CFMG. -Coach Ian
Push/Split Jerks: 7/5/3/3/3 (Start at about 70% of your 1 RM) then,
Deadlift: 5/5/4/4/4 (Start at about 65% of your 1 RM)
A1) Hip Capsule, external rotation, 1 min each side x 2 sets
A2) Super Front Rack Stretch, 1 min each side x 2 sets
AMRAP in 7 minutes:
8 Front Rack Static Lunges (135#/95#)
16 Double Unders
Rest 2 Minutes
AMRAP in 7 minutes:
10 KB Ground to Overhead (53#/35#)
The topic of...
Hatch Squat Program: Week 12, Day #1
Back Squat: 60%x5, 70%x5, 75%x5, 75%x5
Front Squat: 65%x5, 70%x5, 75%x5
A1) Seated Box Jumps 5/5/5/5
A2) Parallette L-Sits x 4 sets
Make Your Own Luck
The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...
What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch! Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.
Buy In: 2k Row
6 Power Cleans (135#/95#)
3 Wall Climbs
-6 Rounds for Time-
Run A Mile Race...
In teams of 4:
Partners A|B, then partners C|D perform:
2 minutes of barbell hang to overhead
Each pair selects one weight to use.
Weights cannot be changed.
Barbell may not touch the ground.
Team may hold the bar during transitions.
Weights to be used:
(2) 45# plates
(4) 25# plates
(4) 10# plates
Rest 5 Minutes (Breakdown...
Hatch Squat Program: Week 11, Day #2
Back Squat: 60%x5, 65%x5, 70%x5, 70%x5
Front Squat: 60%x5, 70%x5, 75%x5, 80%x4
A1) Weighted Pull-Ups, max reps x 3 sets
A2) Single Arm Push Press: 10/10/10 (each arm)
Limit Kids To 45 Minutes On Screens
12 Signs You Need To Eat More Protein
Coach, I Can't Do Pull Ups: 7...
20 Deadlifts (275#/165#)
Ring Dips: 10-15 reps x 4 sets
With World Trade Center Largely Rebuilt, New York Marks September 11th
A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets
A2) Couch Stretch, 1 min each leg x 2 sets
Hatch Squat Program: Week 11, Day #1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1
Front Squat: 60%x5, 70%x5, 75%x5, 75%x5
America Needs A Playtime Intervention
Are Smartphones Disrupting Your Sleep?
CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend
(Main Site WOD from 9/1/2014)
Row 30 Calories
30 Burpees Over the Bar
30 Hang Cleans (135#)
(12 minute cap)
We will work on the progression for the kipping pull-up, and then work on...
SWOD: Hatch Squat Program: Week 10, Day 2
Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5
Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5
Toes to Bar
Free Intro WOD at 10am
Skill: Med Ball Cleans
5 Wall Ball...