A+ R A-

W.O.D.

Expansion Coming Soon!


Mobility:

A1) Racked Position Mobility Drill 1 min each arm x 2 sets

A2) "Paleo Chair" (squat hold below parallel) 1 min-1.5 min x 2 sets


SWOD:

A1) Cleans: 3/3/3/3/3

A2) Plank hold: 45-60 sec. x 4 sets


B1) KB/DB bent-over rows: 12/12/12/12/12

B2) Ring Push-ups: Max reps in 30 seconds x 5 sets


The One Arm Push-up

How to be the best at everything you do

Fruit Basket Upset

Yeah, we like to have fun!


WOD:

Buy in: 800m run

10 Thrusters (95#/65#)

10 Sit-ups

10 Jumping Lunges

-4 Rounds-

Cash out: 800m run


"Competitor Finisher"

Start this about 10-15 minutes after the WOD

200m run

10 Ring push-ups

-5 rounds-

*Use the weighted vest, if available.


How diet soda causes weight gain

Are we being misled and misfed?

In 2012, Financial Resolutions May Beat Out Health and Fitness

Coming soon!


SWOD: Push-press 4/4/4/4/4 (@ approx. 80% or more of 1 RM)


WOD:

7 Hang Cleans (135#/85#)

10 Hand-Lift Push-ps

13 Toes-to-bar

-3 Rounds for time-


Be sure to reserve your spot in CFMG's Nutrition and Lifestyle Course taught by Coach Dawn. Space is limited. More info coming soon.

Training with Champions


 

WOD

"Welcome to 2012"

In Teams of Two

20 Burpees

12 Kettlbell Swings (53#/35#)

20 Pull-ups

12 Air Squats

-AMRAP in 20 minutes-

*One partner works at a time, partners may split the reps up however they'd like.


Raw Oysters

Bacon and Avocado Egg Salad

Gym is Closed today

We would like to Wish everyone a safe and happy new year!

See you Monday for your first WOD of 2012.  How exciting! Be sure to let your

coaches know about your goals for the new year.  We are here to help you reach them!

Remember no Noon Class today!


Partner WOD

200 M Run

Max KB Swings (53#/35#)

6 Rounds

Each partner Must Run 200m 3 Times

(one person is running the other person is Swinging then switch.  Score = total time and total KB Swings)


Rest 5 min


100 KB Lunges (53#/35#)

100 Hand Lift Push Ups

100 Sit ups

1 Person working at a time divide reps anyway you want


Free Beginner WOD at 10am

1 min Burpees

1 min Sit-ups

1 min Kettlebell deadlifts

1 min Double unders -or- single unders

1 min Rest

-3 rounds for reps-


Troubleshooting the Front Squat

SLEEP!

WOD

-15 Min to Find your 1 Rep Max Snatch

-12 Min to Find your 5 Rep Max Hang Power Clean

-9 Min to find your best Max set of Unbroken Double Unders

-6 Min to find your Best Max Set of HandStand Push ups


*No CrossFit Kids class today. We'll be back on the regular schedule Monday.


Don't forget to sign up for Coach Jesse Malcomb's 2 Day Olympic Weightlifting Clinic!

SWOD

Good Mornings 6/6/6/6/6

between each set 30 seconds of planks


WOD

-10 Min AMRAP-

800 M Run (once)

9 Back Squats (155#/105#)

15 Box Jumps (24'/20')


Check your running form with drills like this! Want more? Come to CFMG Endurance class on Tuesdays at 6 pm!


Special End of the Year Announcement

CFMG is proud to announce that on Feb 1st, 2012 we will expanding our current location! We will be occupying 5841 H, some of you may know it as the wall we don't do HSPU on Laughing. This expansion comes at a perfect time as we are almost at capacity for some of our CrossFit Classes.

So what can you expect after this expansion. Well, for starters, MORE ROOM! We are also planning on adding some Olympic Weightlifting platforms, more rubber flooring, and possible another squat/pull-up rig. We will also, overtime, be adding some more pieces of equipment. This extra room will also allow us to have more space for your CrossFit classes, Foundations sessions, and private/semi private personal training sessions. Coach Geo and Coach Ian are also planning on adding an Olympic Weightlifting club and possibly expanding the CrossFit Endurance class to another evening too. We don't have a solid timeline for when all this will be happening, as we have no idea the condition of the space next door. Rest assured that we will be working hard to make this expansion happen quickly and relatively smoothly. Anyone in for an expansion party?!?!

As always, Thank You all for your continued business, hard work, and most importantly your friendship!

Page 124 of 157

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