A+ R A-

W.O.D.


WOD:

200m run

20 Double unders (Sub = 50 single unders)

16 Burpees

12 KB swings (70#/53#)

8 Toes to bar

-6 Rounds for time-

(18 min cap)

Focus on your running form during the 200m run, don't worry about sprinting through it. Aim to complete all the other movements unbroken if possible.

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Deadline to order from J&J Grassfed Beef is this Wednesday! The delivery will be made on 12/19.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!


CFMG Ugly Sweater WOD and Potluck

 


SWOD:

A1) Push-press 6/4/3/3/3 (your sets of three should be at 85% or more of your 1RM)

A2) Weighted sit-ups 12/12/12/12/12

WOD:

Main Site WOD from 12/7/12

30 Overhead squats (95#)

7 Muscle-ups (Sub = 14 CTB pull-ups)

20 Overhead squats

5 Muscle-ups (Sub = 10 CTB pull-ups)

-For time-

(7 min cap)

This WOD is a sprint, you should be aiming to finish well below the time cap.


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CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!

 

CFMG Ugly Sweater WOD and Potluck

Open Gym 9am-Noon

 

WOD:

“Helen”

-3 Rounds for time-

400m run

21 KB Swings (53#/35#)

12 Pull-ups


Compare to 5/20/2011


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Free Beginner WOD @10am

5 Burpees

10 Air squats

10 KB Deadlifts

200m run

AMRAP in 13 min


Saturday Foundations Session 11am-1pm w/ Coach James


Tips To Speed Detox. of Alcohol for Better Health



 

SWOD: Deadlift 6/5/4/4/4


WOD:

10 Hang cleans (155#/105#)

10 Burpees

Rest 1 min

-4 Rounds for total time-

Mobility:

A1) Shoulder distraction drill 1 min each arm x 2 sets

A2) Couch stretch 1 min each leg x 2 sets

 

The Saturday Foundations Session happen this Saturday 11am-1pm w/ Coach James


Free Beginner WOD this Saturday at 10am, Bring some friends!

 

 


The Saturday Foundations session happens this Saturday. 11am-1pm



Buy in: 800m run

-10 rounds-

5 Burpees

10 Sit-ups

15 Push-up

Cash out: 800m run

-For time-


CFMG Ugly Holiday Sweater WOD & Potluck

Meet Christmas Abbott

Should We Ice Injuries?



SWOD: 20 min to build up to a 1RM back squat

A1) Single arm KB or DB bent over rows 10/10/10/10/10 (each side)

A2) Toes-to-bar 15/15/15/15/15 (aim to complete these sets unbroken)


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Changing our Mobility Timing

Are you a Good Food Island?

The Saturday Foundations Session happens this Saturday (12/8) from 11am-1pm. If you have signed up for Foundations or are planning on signing up you should come in for this session.

Congratulations to everyone who competed over the weekend at the 2012 Rumble in Paradise. The CFMG Coaches are all very proud of your performances and your good sportsmanship. Special thank you to all those from CFMG who volunteered to judge. I know your help was greatly appreciated.

CFMG had a few finishers in the top three:

Advanced Males: #1 Sean W.

Advanced Females: #1 Jasmine, #3 Lindsay S.

Intermediate Males: #2 John R.

Intermediate Females: #1 Clare

Who's ready for the 2013 CrossFit Open? Be sure to read up on all the info pertaining to the 2013 Season HERE.

*WOD:

AMRAP in 17 min

10 Box jumps (24"/20")

10 KB swings (53#/35#)

200m Run

10 Single arm push-presses (53#/35#)

10 Burpees

200m run

*Larger classes be prepared to complete this WOD in heats.


5 Holiday Diet Tips That Don't Suck

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Page 117 of 192

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