A+ R A-

W.O.D.


Open Gym Today 9am-1pm, No Classes

WOD:

Buy in: 500m row

-4 rounds-

15 OHS (95#/65#)

10 Burpees

Cashout: 500m row

-for time-


Mobility:

A1) Downward dog pose 30-45 seconds x 2-3 sets

A2) Couch stretch 45-60 sec each leg x 2-3 sets


CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym 9am-Noon

CFMG Holiday Hours


CFMG Ugly Holiday Sweater WOD and Potluck at 10am!

Please bring a Paleo dish to share, you favorite beverage, and chairs. See you all for the party!



In teams of 4 (ideally 2 females and 2 males):
Buy in: 800m run (done together)
50 Push-ups (everyone must complete 50 reps individually)(everyone works)
100 Pull-ups (1 person works)
200 Burpees (2 people work)
200m Fireman carry (males carry each other females carry each other)
300 KB Swings (53#/35#) (2 people work)
400 Air squats (2 people work)
Cashout: 800m run (done together)
-For time-


For the push-ups everyone may work at the same time, and for the fireman carry each set of partners will only have to travel 200m but you may switch out who is the carrier at any point.

Feel free to bring chairs, your favorite beverage, and a paleo dish to share!

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SWOD: Romanian Deadlifts 5/5/5/5/5 (aim to use 65% or more of your 1RM for all sets)

WOD:

200m run

50 Double unders (sub 125 single unders)

200m run

40 Push-ups

200m run

30 Front Squats (185#/120#)

200m run

20 Power cleans (185#/120#)

-For time-

Focus on your running form for the 200’s, especially after the front squats. The jump rope and push-ups will be finished relatively quickly, but really focus on completing the barbell movements in as few sets as possible, so pick an appropriate weight to use.


NO Classes tomorrow. We are holding our Ugly Holiday Sweater WOD/Potluck at 10am.

CFMG's Holiday Hours

The Split Jerk: Start to Finish

 

“Tabata Thursday”

Tabata Row (post lowest amount of calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata KB Swings (70#/53#)

Rest 1 min

Tabata Burpees

Rest 1 min

Tabata Sit-ups

DONE!

Tabata is 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 min). Your score will be the lowest amount of reps you complete in any of the 20 second periods. Each movement is scored separately.


Mobility:

A1) Plyo box hamstring stretch (keep a flat back!), 30 sec. each leg x 2 sets

A2) Paleo chair, accumulate 1 min x 2 sets


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CFMG Athlete Update

A Massie Christmas Dinner



SWOD: Squat Clean/Front Squat/Jerk 6/5/3/3/3 (Your sets of 3 should be at 80% or more of your 1RM C/J) Then,

A1) Single arm KB or DB strict presses 6/6/6/6 (on each arm)

A2) KB or DB walking lunges, 18 steps x 4 sets


Recovering from Hurricane Sandy Part 1 and Part 2

CFMG Holiday Hours

Ugly Sweater WOD/Potluck (There will be no other classes on this day)

 

 



WOD:

AMRAP in 12 min

6 Deadlifts (225#/135#)

10 Deficit push-ups (hands on 25# plates)

14 Box Jumps (24”)

Most of you should be able to move pretty quick through these movements but you don’t want to “burn out” too soon. Set a goal for how many rounds you want to complete and try to pace the WOD appropriately. Good form on the deadlifts is crucial! For larger classes we will run heats.

Mobility:

A1) Bully Stretch 1 min each arm x 2 sets

A2) Foam roll t-spine, lumbar spine, glutes, hamstrings, ect. 2 min x 2 sets


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CFMG's Holiday Schedule

Sac-Town Throwdown

5 Tips for Bigger Deadlifts

I'm 34 but feel 24 Again!


CFMG's Holiday Schedule

-Monday Dec. 24 Open Gym 9am-1pm (WOD will be programmed)

-Tuesday Dec. 25 Gym Closed

-Wednesday Dec. 26 Open Gym 9am-1pm (WOD will be programmed)

-Monday Dec. 31 "Last Wod of the Year" at 9am (this will be a team WOD) we will also remain open until 1pm for open gym

-Tuesday Jan. 1 Gym Closed

CFMG Weekday Foundations start today at 6pm. If you are signed up for Foundations please come in. We will be meeting Monday 12/17, Tuesday 12/18, and Thursday 12/20 6pm-7pm. The Saturday Foundations will happen on 12/29 at 11am

More CFMG wrist wraps are on the way! Also be sure to checkout the new partnership we've formed with Paleo Treats!


SWOD: Push-press 6/4/2/2/2/2 (aim to complete one of your sets of "2" with your 1RM)


WOD:

-3 rounds for time-

25 Pull-ups

20 Sit-ups

15 Toes-to-bar

(10 min cap)


For the WOD think about the best way for you individually to break up the reps for the pull-ups and toes-to-bar. Your sit-up pace should stay consistent.

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! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!

How to Spot Someone

CrossFit is Breaking Argentinean Stereotypes


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