A+ R A-

3/12/2012

Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.

SWOD:

Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" Laughing Be sure to use a spotter. No Exceptions!


WOD:

-AMRAP in 10 min-

5 Chest-to-bar pull-ups

10 KB Swings (53#/35#)

15 Air Squats


Jeremy going HAM on 12.3 this past Saturday!


Coach Ian's Top 10 reasons to get a massage

-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!


Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!

Latest W.O.D.

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:7 W.O.D.

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:57 W.O.D.

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:58 W.O.D.

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04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:61 W.O.D.

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04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:69 W.O.D.

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04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

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04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

ian - avatar ian 09 Apr 2015 Hits:36 W.O.D.

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04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

ian - avatar ian 09 Apr 2015 Hits:54 W.O.D.

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04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 70% of...

ian - avatar ian 09 Apr 2015 Hits:101 W.O.D.

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4/9/2015

4/9/2015

Mobility: A1) Bully Stretch, 1 minute each arm A2) Shoulder Distraction, 1 minute each arm A3) Olympic Wall Squats, accumulate 2 minutes WOD: WOD #2 from the CrossFit Elysium Rumble In Paradise Baseline Test AMRAP in 15 Minutes 10 Power Snatches (135#/83# Adv.; 95#/63# Int.) 10 Burpees over the Barbell 20 Alternating Leg Pistols (40 Air Squats Int.)   {youtube}Tj9JbcgZsqc{/youtube} Functional...

ian - avatar ian 08 Apr 2015 Hits:85 W.O.D.

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04/08/2015

04/08/2015

  SWOD: Power Clean Above Knee + Front Squat (Load by Feel) 3/3/3/3/3 Clean Grip Deadlift (80% of CDL 1RM) 5/5/5/5/5 Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk) 2/2/2/2/2 Accessory: A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm) A2) 1 Minute Bicycle Crunches x 4   {youtube}RPj1aDZUz7w{/youtube}   Angry Outbursts Really Do Hurt Your Health YOU Be The...

ian - avatar ian 07 Apr 2015 Hits:139 W.O.D.

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4/7/2015

4/7/2015

  SWOD: Hatch Cycle, Week #2 Day #1 Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 65% of your 1RM 6 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 6 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your...

ian - avatar ian 06 Apr 2015 Hits:146 W.O.D.

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