A+ R A-

W.O.D.

 

SWOD:

Snatch Balance 5/5/5/5/5

*Don't forget to pause at the bottom of each rep for 3-5 sec.

Max. L-sit hold x3 sets


WOD:

1.5 Mile Run

-For time-

 

Snatch Balance

L-sits

 

SWOD:

A1) Ring Dips 6/6/6/6/6

A2) Max Rep Strict Pull-ups x 4 sets (post total reps)


WOD:

Tabata Double Unders

Rest 2 Min.

Tabata Air Squats

Tabata = 20 sec. of work followed by 10 sec. of rest x 8 Rounds. Your score is the lowest amount of reps completed within a 20 sec. period of work.

 

Chris Spealler and Miranda Oldroyd, Tabata Double Unders

Tabata Squats

How to Double Under

Dim lights Embed Embed this video on your site

 

WOD:

-AMRAP in 25 min-

400m Run

20 Burpees

15 Swings (53#/35#)

 

Primal Texas Chili

Surprising Reasons Why You're Tight and Weak

Rest: The Definitive Answer

Interested in participating in Barbells for Boobs? Please follow this link for registration and more info. We will be reserving Saturday Oct. 29th for this event. Sign-up soon to get your t-shirt!


SWOD:

A1) Max. Rep. Ring Push-ups x4 sets (post total reps)

A2) Plank Hold, 45-60 seconds x 4 sets


WOD:

18-15-12

Box jumps (24"/20")

Push-press (95#/65#)

Sit-ups

Hang Clean (95#/65#)

-For time-


Would you like a CFMG Hoody? Today will be the last day we are accepting orders, until probably next year Laughing

Follow this link to view the hoodys. Women's is the IND008Z and Men's is the IND4000Z. Colors to choose form are black and charcoal. Cost is $40 + tax.


Why You Need More Strength

Sex With Your Pants On


Just a reminder, there will be no 7pm class today. Sorry for any inconvenience.

SWOD:

A1) Back Squat 6/6/6/6/6

A2) Plank Hold ~50 seconds x 4 sets


WOD:

-AMRAP in 8 Min.-

12 Kettlebell Snatches (53#/35#)

8 Alternating Jump Lunges

6 Pull-ups


Squat Mobility

How to Master the Kettlebell Snatch

5 Minute Kettlebell Snatch Test (130 reps non-stop)

Open Gym From 10-1

Make up a WOD or attach your weakness!

WOD

100 M Run Forwards

100 M Run Backwards (no falling)

Rest 30 Seconds

4 Rounds Score = Total Time

Then,

Buy In 30 Double Unders

10 Burpees

10 Clean and Jerks (115#/85#)

5 Rnds

Cash Out 30 Double Unders


Backwards Running Championships- A CFMG might be able to win this!

Don't Forget about our October Referral Program at CFMG.

We appreciate you helping our community grow!

Skill WOD

Max Set of

Toes to Bar

Seconds in Free Standing Handstand (3 attempts count best one)

Hanging Power Snatch 95/65 (Once you let go you are done)

Score = total reps and seconds from all three movements

WOD

9 Front Squats (135#/95#)

12 KB SDHP (53#/35#)

7 Min AMRAP

 

Front Squat Demo

Still Debating about that massage check out Shedaras Website Here

We will be placing a CFMG Hoodie order in the near futuer please let one of your coaches know if you would like one! $40.00 plus tax to be warm and look good all winter, what a deal!

Page 115 of 138

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4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

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4/17/2014

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4/16/2014

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Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

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4/14/2014

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WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

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4/13/2014

4/13/2014

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4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

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4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

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4/10/2014

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We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

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4/8/2014

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