A+ R A-

W.O.D.

Open Gym 9am-Noon

Dave going HAM at the 2012 LCI!


WOD:

“Karen”

150 Wall ball shots (20#/14)

-For time-

(15 min) cap

Top 8 Males and Females who RX will have their score posted to the leader board. You should not squat down to a med ball. Remember, not squatting below parallel builds your ego not your legs. Sealed

Rest 2 min

25 Pull-ups

600m run

25 Pull-ups

-For time-


No Olympic Weightlifting Club tomorrow. Starting next week the Oly Club will meet on Saturdays 1pm-3pm


Free Beginner WOD at 10am

AMRAP in 15 min

10 KB Swings

10 Sit-ups

10 Push-ups

10 Air Squats

200m run


New to CrossFit Mission Gorge? Be sure to visit our Getting Started page

CFMG's 3 Year Anniversary Party!!!



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Pre WOD: 10 minutes to reach a max. standing box jump height

WOD:

“Flight Simulator”

Unbroken double under pyramid:

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

(20 min cap)

Unbroken single under pyramid:

20/40/60/80/100/120/140/160/180/200/180/160/140/120/100/80/60/40/20

(20 min cap)

If you fail to complete a set unbroken you have to start back from the beginning


*Finisher:

Tabata Plank Hold

20 sec on

10 sec off

-8 Rounds unscored-

*If classes run long you can do this on your own

Members of Team CFMG and those trying to compete on Team CFMG begin training together this month. Good luck to both Team CFMG and our individual competitors.


SWOD: Split Jerks (from the rack) 4/4/4/3/3

WOD:

20 sec Burpees

10 sec Rest

20 sec Hang cleans (115#/85#)

10 sec Rest

-8 rounds for total reps-


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Have you seen these awesome food related sites from a couple of CFMG's own???

Please join us on Saturday Oct 13th to celebrate CFMG's 3 year Anniversary. More info HERE.

Please remember that the CFMG Olympic Weightlifting Club does not meet this week.

This cake is not Whole 30 Approved Sealed


SWOD: Back Squat 5/5/5/5/5


A1) KB or DB Walking Lunges, 18 steps x 4 sets

A2) Static supported handstand hold, accumulate 1 min x 3 sets (sub = Headstand hold)


Caramelized Italian Pork Chops

44 and Broken (part 1)

The CFMG Olympic Weightlifting Club will not be meeting this week.


Today's WOD is dedicated to all those who lost their life during the Sept. 11, 2001 attack on The World Trade Center. We will never forget!


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SWOD: Bench Press 3/3/3/2/2

WOD:

AMRAP in 7 min

5 muscle-ups (sub = 10 CTB Pull-ups)

10 KB Swings (53#/35#)

10 Toes-through-rings (10 T2B if doing CTB pull-ups)


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Good luck to all of you who are participating in the CFMG's 30 Day Challenge! Be sure to keep track of your score and also record your results from today's WOD as we will be re-testing around Oct. 10.

CFMG’s Whole 30 Assesment WOD

AMRAP in 12 min

Buy in: 800m run

10 Thrusters (135#/95#)

15 Burpees

20 Sit-ups


The Whole30 Program

Learning how to adapt

 

 

 



OPEN GYM 9am-Noon

The CFMG Oly Club Meets at Noon-2pm today! Starting next week the CFMG Oly Club will meet on Saturdays at 1pm-3pm. Checkout our specialty classes page for more info on the Oly club and the other classes we offer.

Page 113 of 178

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