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We are sad to announce that Nov. 13th will be Coach Casey's last day at CFMG Casey has decided to move back his hometown in Virginia in order to help and spend time with his grandparents. Casey has advanced greatly over the past two years as an athlete and extremely knowledgeable coach. He has contributed a considerable amount of time and dedication to CFMG, from his unique coaching style to making improvements in our training environment. Good luck to you Casey, you will be sorely missed. We are currently planning a goodbye gathering for Sunday Nov. 11. We will share the details soon.

SWOD: Unilateral strict press 6/6/4/4/4


AMRAP in 6 min

15 Double unders (Sub = 50 single unders)

10 Hang snatches (95#/65#)

Rest 2 min

AMRAP in 6 min

200m run

15 KB Swings (53#/35#)

Sissy Exercises That Aren't

Whole30 and Weight Loss

Interested in competing? Check out the Rumble in Paradise hosted by our friends at CrossFit Elysium.

SWOD: Back Squat 5/5/5 (75%/80%/85% of your 1RM)

You’ll want to warm up to 75% of your 1RM and then start your first working set.


AMRAP in 10 min

3 Muscle-ups (sub = 6 pull-ups)

6 Hand release push-ups

9 Air squats

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CFMG's Open House this Thursday

A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine

Please help us out! Sealed


Coach James at the 2012 Southern Pacific LWC Championship this past weekend

SWOD: Snatch or Clean and Jerk 5/5/5/3/3 -or- any corrective exercises you’ve been working on

Keep it light and focus more on your technique than the weight being used. This will be the last technique day, starting next week we will be working on the snatch only and will encourage you to start using heavier loads.


Tabata Flutter Kicks

20 seconds of max effort flutter kicks

10 seconds rest

-8 rounds (4 min total), your score is your lowest amount of reps completed in a round-

Please don't forget about our first ever open house happening this Thursday. Please invite your friends and family that are "on the fence" about starting CrossFit. This will be a great opportunity for them to observe what happens in a class at CFMG and even have a chance to speak with some of our current members. We are even raffling off a free month membership and foundations course! More info HERE.


Open Gym


Please remember that there will be no Olympic Weightlifting Club today.

Our good friend Saud is doing big things in Dubai. Checkout Dunes CrossFit


A1) Unilateral Strict Press 8/8/8/8/8

A2) Plank hold 40 sec x 5 sets


1 mile run

50 Pull-ups

800m run

25 Pull-ups

-For time-

The New Good Old Days of CrossFit

The USS Michael Murphy: A Deeper Understanding

CFMG's 2012 Open House

We welcome you to bring your friends and family to our Open House on Thursday, October 25th, 2012 from 4-6:30pm.  This event is for anyone who would like to experience our amazing CrossFit community, workout in a welcoming and friendly environment, and meet some new people.

Our Timeline for the Evening:

4-5pm, Introduction/Class Observation

Meet Owner/Coach Ian McHugh, tour the space, meet our other coaches, and receive a brief introduction to the CrossFit Methodology. Our results-driven program focuses on 10 key components of fitness, using functional, everyday movements performed at a high intensity.  We take cardio; mix in a little stamina, strength, power, agility, flexibility, speed, coordination, balance, and accuracy to create a well-rounded athlete.  We cater to both conditioned sports-specific and everyday athletes, who have found that CrossFit is excellent conditioning for the demands of their sport and everyday life, in general.

Once you learn a little more about CrossFit, you will be invited to observe a class in session at CFMG.  Be sure to notice how our coaches work with members of all ability levels. You will be able to watch our warm-up, instruction, workout, and cool-down—all of which happens in every hour-long class we provide.

5-6pm, Beginner-Friendly Workout

Jump in and get sweaty with us! You will find people of many different fitness levels in every class, and everyone gets a great workout with personal attention. We are VERY good with beginners and want to share our love for this program with people who are fit or not so fit - we do NOT want to scare anyone away. We are able to scale things down for people who are just getting started in the gym, or with CrossFit. We call this approach “On Ramp,” for those who are slowly ramping up intensity and working their way up to doing the full movements we program in our workouts.

We understand how intimidating it can be to come and workout if you have never done anything athletic at all—or even if you are just new to CrossFit. We want you to succeed!

6-6:30pm, Information Session

Ask any other questions that you may have, learn some of the terminology that we use (“what does WOD/AMRAP/HSPU/Tabata/SDHP/BOF/RFT/1RM/OHS even mean?”), and more! We will provide you with our current class schedules, Free 1 Week Pass, and we also have a couple of our current members available to speak about their experiences at CFMG.  As we wrap up our Open House, we will raffle off one Free Month of Membership and a Free Foundations Course.

Mobility: Racked position mobility drill, 1 min each arm x 2 sets


-5 Rounds for time-

10 Barbell rows (95#/65#)

15 Hang Cleans (95#/65#)

200m run

Please remember that there will be no Olympic Weightlifting Club this Saturday.

SWOD: Overhead squat 6/5/4/4/4

A1) Unilateral DB/KB Floor Press 10/10/10/10

A2) Leg lifts, 1 min x 4 sets

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Day by Day, Meal by Meal

Should You Worry About Genetically Modified Food?


100m sprint

1 min rest

6 rounds un-scored

During the 1 minute rest jog back to the start line so we don’t have people sprinting back and forth and to keep your legs warmed up.


100 Double unders (200 single unders)

50 Push-ups

75 Double unders (150 single unders)

35 Push-ups

50 Double unders (100 single unders)

20 Push-ups

25 Double unders (75 single unders)

10 Push-ups

-For time-

(10 minute time cap)

Apple and Butternut Squash Hash

Paleo Almond Bites

Page 115 of 184

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