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W.O.D.

REMINDER we will only have one class this Saturday 9/24 at 8 am due to the kettle bell clinic we are holding. Our Sunday open gym hours will be different this week also.  They will be from 8 to 10 am.

S WOD

Over Head Squat

6/6/4/4/4

WOD

200 M Run

15 Power Snatch (95/65)

20 Box Jumps

3 Rnds


LCI Woman's heat

 

Overhead Squat and Snatch Prep

2010 CF Games Woman's Muscle up Squat Snatch WOD



WOD

Buy In: 15 Power Cleans (155/105#)

12 Burpees

20 KB Goblet Lunge (53#/35#)

12 Pull Ups

5 Rnds

Cash Out: 15 Power Cleans (155/105#)


 

Betsy on Front Squats during the LCI.

 

Power Clean Demo- Watch the Speed!

Hendel and Malleolo on Split Jerks

Red Bull and Parkour

Reminder we will only have ONE class this Saturday! 8am only.  We are hosting a Kettle Bell certification.  Click here for more details.  Open gym hours Sunday will also change.  We are hosting the RX Jump Rope clinic and well have open gym from 8 am to 10 am. Spread the word!

S WOD

From the Rack 1 Front Squat then 3 Push Jerk or Split Jerks x 5

WOD

4 Thrusters(135#/95#)

8 Clapping Push Ups

7 Min AMRP

CFMG Talking strategy during the LCI

 

The Man Behind the 325 Pound Thruster

Katie Hogan and Lindsey Valenzuela Tie Breaker Thruster

Burpees, Stone Carry, GHD Workout

Reggie and Demi's Wedding!

 

SWOD

Squat Snatch 4/4/4/4

 

WOD

200 M Run

10 Sit ups

20 Push ups

30 Box Jumps

200 M Run

40 Double Unders

50 KB Swings (70/53)

-For Time-


Make sure you are up to date on all the upcoming events at CFMG! Click HERE for all the latest information


Func That- the unofficial guide to CrossFit Training

Conquor your Fear of the box jump

Squat Snatch

 

Open Gym from 10am-1pm

Drop in fee for non-members is $5

 

Next Ladies Night Coming Soon!

 

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You can donate to the CFMG Fight Gone Bad Project Team HERE. This money will go to support The Special Operations Warrior Foundation and The CrossFit Foundation. Thank You to all of you who have already donated, it means a lot to us to have you donate some of you hard earned money.

 

WOD

"Fight Gone Bad"

Wall ball shots (20#/14#)

Sumo deadlift high pull (75#)

Box Jump (20")

Push-press (75#)

Row for calories -or- burpees

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We may have to substitute burpees for rowing if we have a larger class.

 

FREE Beginner WOD at 10am today!

AMRAP (As Many Rounds/Reps As Possible) in 12 min

5 Burpees

10 Push-ups

15 Air Squats

200m run


Why are we doing FGB today?

Listening to Your Body

Who remembers this Throwdown?


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SWOD

A1) Strict Press 12/12/12

A2) Max strict pull-ups x 3 sets


WOD

Buy in: 400m run

5 Rounds

9 Toes-to-bar

6 Burpees

3 Muscle-ups (Substitution = 3 kipping pull-ups)

Cash out: 400m run

-For time-

 

Don't forget about all the events happening within the CFMG Community!


Butterfly Muscle-ups

Attitude and Perspective

CrossFit King Kong

Starting CrossFit. A Beginners Guide to CrossFit

SWOD

Overhead squat 8/8/8/6/6

To get the bar off your back to start your OHS, you will execute a snatch balance.

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WOD

10 Hand-lift push-ups

10 Power cleans (135#/95#)

200m run

-AMRAP in 13 min-

 

Besty takes 2nd place in her age group, 2011 TriRock

Spicy Buffalo Chicken

Optimal Training

Page 118 of 138

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