A+ R A-

W.O.D.

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


WOD:

AMRAP in 7 min

5 Cleans (155#/105#)

5 Shoulder-to-overhead (155#/105#)

2 Static barbell lunges (155#/105#)

The static lunges may be executed with the barbell in the front racked position or on your back.


Rest 2 min


AMRAP in 7 min

800m run (once)

10 Toes-to-bar

5 Burpees


*Larger classes will be ran in heats.


Attentions new members, Foundations #2 happens tonight at 6pm with Coach Geo


Foods That Have Gotten a Bum Rap

Fight Training and CrossFit Regionals

Rhubarb and Berry Dessert Sauce

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


SWOD:

Front Squats 2/2/1/1/1......

You'll have 25 minutes to reach a 1 rep. max. (1RM), rest between sets!)


WOD:

AMRAP in 6 min

30 Double Unders (sub = 60 single unders)

15 Sit-ups

10 KB SDHP (53#/35#)


The Nutrition 101 Class happens tonight. It's not too late to sign up.

Farewell to Geo and Allie Party

Checkout the new gear in the CrossFit Reebok store

Just Squat

Add Front Squats to get Stronger

Please sign in. Thank you.

Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


Congratulations to the Coastbusters for finishing the Ragnar Relay this weekend.


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


"ROM Fun"

OTMEM until you fail to complete a round

1 Push-up/1 Air Squat,

2 Push-ups/2 Air Squats,

3 Push-ups/3 Air Squats.......

Continue to add a rep. each round.


Rest 2 min


25 Burpees

50 KB Swings (53#/35#)

-For time-

 

Attentions new members, Foundations #1 happens tonight at 6pm with Coach Ian


The Nutrition 101 Class happens tomorrow night!

Killing the Fat Man: Episode 1

Killing the Fat Man: Episode 2

Killing the Fat Man: Episode 3

WOD

OPEN GYM from 10 am to 1 pm

COME WORK A GOAT

Non-member $5 Drop in


Please sign in. Thank you.

WOD

15 Squat Clean Thrusters (95#/65#)

18 KB Swings (53#/35#)

21 Box Jumps (24'/20')

24 Sit ups

-3 Rnds for time-

 

Free 10 AM Workout

12 Min As Many Rounds As Possible

12 KB Swings

6 Burpees

12 Overhead Squats (PVC pipe)

200M Run


Coach James leading the run


Paleo Diet- Am I Losing Enough Weight

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SWOD

Push/Split Jerk 6/4/2/2/2


WOD

10 Chest-to-bar pull-ups

15 Burpees

400 M Run

-3 Rounds for time-


Good Luck to the 2012 Ragnar Relay Team!


Push Jerk from CF One World

Effects of Inflammation and Stress


Nutrition 101 Class with Dawn Fletcher

Please sign in. Thank you.


WOD

Fronts Squats 2/2/2/2/2


WOD

"The Chief"

Max  Rounds in 3 Min

3 Power Cleans (135#/95#)

6 Push Ups

9 Air Squats

Rest 1 Min

Repeat Cycle 5 Times

*Post the lowest amount of rounds/reps you scored in a round Sealed



AJ working hard on Thursdays workout last week


A Visit to the Ranch

Tri Tip Sweet Potato Salad


MWOD

A1) Internal Rotation with the Band -3.27 in this video- 1 Min each side 2 Sets

A2) Plank Hold 1 Min  3 Sets


WOD

12 Push Press (95#65#)

12 Box Jump (24#/20#)

12 Toes to Bar

-AMRAP in 12 min-




The Problem with Success

Learning the Push Press

Page 118 of 165

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