A+ R A-

W.O.D.

Partner WOD

100 Barbell Thrusters (45#)

100 Sit ups

100 Pull ups

AMRAP 13 Min

One Person Working at a time

Rest 1 Min

100 Push Ups

100 KB Swings (53#/35#)

100 Air Squats

AMRAP 13 Min

One Person Working at a time


A shot from the advanced oly clinic this weekend at CFMG

 

In case you missed it, an under water swim was on the CF main site

18 Underrated Paleo Blogs

 


 

OPEN GYM

10am-1pm, $5 drop in fee for non-members


Happy Birthday to Reggie and, can anyone guess who this other guy is?


WOD:

200 Double unders (sub = 200 singles)

40 KB sumo deadlift high pull (53#/35#)

150 Double Unders (sub = 150 singles)

30 KB sumo deadlift high pull

100 Double unders (sub = 100 singles)

20 KB sumo deadlift high pull

50 Double unders (sub = 50 singles)

10 KB Sumo deadlift high pull

-AMRAP in 15 minutes-

1 round = 600 reps


The Cost of CrossFit

Rise of the Cardio Machines

Quitting Rice




The Purple Team! Checkout the socks!


WOD:

AMRAP in 20 min

10 Power snatches (95#/65#)

5 Bar-facing burpees

10 Hang cleans (95#/65#)

5 Bar-facing burpees

400m run


Whole30 Approved Bacon

Improving the Oly Lifts for Non-Oly Lifters

Dim lights Embed Embed this video on your site

 

Sami working hard during the Expansion Party Team WOD this past Saturday.


SWOD: Thrusters 6/6/5/5/5


WOD:

AMRAP in 6 min

5 Bar Muscle-ups (sub = 5 CTB Pull-ups)

10 Toes-to-bar

20 Goblet Lunges (53#/35#)


Rest 2 min


AMRAP in 6 min

5 Deadlifts (225#/135#)

10 Hand-lift push-ups

15 Box Jumps (24"/20")


The Foundation is Nutrition

Running Warm-up Basics

At the gym


SWOD:

Strict Press 5/5/5/4/4


WOD:

AMRAP in 7 min

5 Burpees

10 KB Swings (53#/35#)

15 Sit-ups


Rest 1 min


800m run

-For time-


We still have space available for this weekends Advanced Olympic Weightlifting Clinic. Reserve your spot for this clinic today!

Regional Tickets Now On Sale

Nutrition and Depression

Announcing our new 5:30am Class!

This class will be held on Tuesdays and Thursdays, coached by Coach Tami McHugh. We will launch this class starting next week. We may expand this class to another day if there is an interest, but we may also cancel this class if there is little interest. We will consider this a probationary period Laughing.


SWOD:

Power Cleans 4/4/3/3/3 (Your first set should be done with about 70% of your 1RM. Your sets do not need to be unbroken but you should be moving quickly to get the set done)


WOD:

30 Squat Cleans (# = your bodyweight)

-For time-

*13 Minute cap


Sweaty Sundays at Lululemon

CFMG is partnering with Lululemon for their "Sweaty Sunday" classes during the month of April.

These will be free classes held on Sunday from 10 am to 11 am.  Please come show your support and get a great CF workout!

This Sunday April 1st Geo will be coaching the class.  Click Here for directions and more information.


Wiki Clean and Jerk

Primal Crackers

Break Up With Your Scale


Happy Monday! Be sure to hydrate!


CFMG would like to congratulate all of you who participated in the 2012 CrossFit Open. We had a lot a returning participants and a lot of first timers. We know that some of you had weaknesses exposed, but we also know that a lot of you pushed yourselves farther than you thought possible. Remember that as you start training for next year.

For you returning participants we believe all of you ranked higher than you did last year, which is a true testament to how much you all have improved over the past year. Way to go CFMG!

A special congratulations to everyone who qualified to compete individually, and to those who will be going on to be a part of our team! Please know that you have a whole community of people behind you to help you during this next level of competition. Be sure to stay healthy between now and the Regional event.

For those of you in our community, we need your support. Our team will be competing in the 2012 Socal Regional level of competition on May 11-13, be sure to clear your calendar. You can show your support by coming to the event(s), wearing your red CFMG t-shirt (or your favorite CFMG shirt), helping our team members in any fashion, and by cheering as loudly as you can for your team!!!!

More details will come as we get closer to the event date. If you haven't been to a CrossFit sanctioned event, make sure you come to this one!


WOD:

"Chelsea"

OTMEM for 30 min

5 Pull-ups

10 Push-ups

15 Air Squats


How Much Water do You Need?

Cancer Is My Bitch!



Page 113 of 157

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