A+ R A-

W.O.D.

 

Mobility:

A1) Rack position mob. drill, 1 min each arm x 2 sets

A2) Keg drill, accumulate 2 min, x 2 sets

WOD:

AMRAP in 20 min

3 Hang power cleans (135#/95#)

5 Push-presses (135#/95#)

10 KB swings (53#/35#)

200m run


Starting tomorrow, July 1, our gym will be following the Hatch Squat Program. This is a twelve week cycle that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Open Gym 9am - Noon


 

WOD:

5 Deadlifts (315#/225#)

800m Run

30 Hand release push-ups

-3 Rounds for time-

Free Beginner WOD at 10 am

Skill: Learn and practice the sumo dead-lift high pull

WOD:

8 KB sumo dead-lift high pull (53#/35#)

10 Burpees

12 Sit-ups

200m run

-AMRAP in 14 min-


Coaching the Deadlift


The Deadlift


Please extend your thoughts, prayers, and well wishes to Ted Hoyt, one of CFMG's first members and beloved friend, as he undergoes his second surgery to remove as much of his brain tumor as possible.  We wish Ted a successful surgery and smooth recovery, and expect to see him back in the gym in no time. We WOD for Ted Hoyt!


Coach Betsy in Times Square


Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Wall squat, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM overhead squat


The OHS and Chris Spealler


The Overhead Squat

 


Happy Birthday Coach Makyia


WOD:

OTMEM for 20 min

5 Box Jumps (30”/24”)

8 sit-ups

15 Double unders (sub = 20 unbroken single unders)


Aim to hold the same pace for each round


10 Mistake Women Make With Diets


Donnie Savella: Outworking Paralysis


Box Jumps with Matt Chan

 



 

WOD:

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-ups

-For time-

Compare to 11/16/12.  Aim to PR your 1000m row during this WOD!


Finisher:

30 seconds hallow rock rest 30 sec x 6 sets


3 Important Ab Exercises


You're Never Too Old To Eat Good Food



Mobility:

A1) Foam roll for 2 min x 2 sets. Focus on lats and t-spine

A2) Paleo chair, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM snatch

Finisher

Reverse dumbbell flys 12/12/12/12


Shaping up


How To Train Like An Operator


The Case for Broscience

 



Thanks to everyone who came out for the Squats For A School event this past Saturday. Special thank you to Margaux Alvarez for coming down from the Bay Area to coach us through the "Empower WOD". Good luck at the CrossFit Games this year Margaux!


WOD:

In teams of two:

400m run (together)

150 KB swings (70#/53#)

400m run (together)

Partner A swings the KB while partner B completes Burpees. Burpees may only be completed while one partner is swinging. Partners may alternate between movements. Score will be total time and total burpees.

Finisher:

5 min plank hold

One partner holds the plank position while the other rests. During the 5 minutes at least one partner must be in the plank position.


Page 9 of 155

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Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

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Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

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Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

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SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

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WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

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