A+ R A-

CFMG Events


1 Mile Run (once)

10 Deadlifts (155/115#)

15 Sit ups

AMRAP 10 Min

Rest 4 Min

5 Shoulder to Overhead (155/115#)

10 Burpees

5 Rounds

Foot Position

4 Years of Living Paleo

Remember this Saturday is our Expansion Potluck, it starts at 10 am.

If you are in the CF Open we will be hosting WOD 12.5 from 8 to 10 be sure you get your wod in before the event! We will NOT be holding regular scheduled classes on Saturday, do to the potluck.


Hanging Squat Snatch 5/4/3/2/1/1


7 Power Snatch (95#/65#)

21 Double Unders

7 Rnds

Advanced Oly Weight Lifting Clinic

RX Jump Ropes

Using Bands


Strict Press 6/6/6/5/5


5 Pull ups

10 Box Jumps

15 KB Swing (53#/35#)

400 M Run

4 Rnds


John R even judges with his shirt off!  If you are participating in the open be sure to thank our Captain and Team Manager    John R. for his help this year with the open.

Healthy Guts Healthy Kids

Gary Taubes


Power Clean 5/5/4/4/3

OHS 6/6/9/12/15

(the goal here is to work up to your 15 rep max)

Take a rest between sets:

A1) Max Ring Dips in 30 Seconds x 3

A2) Max Toes to Bar in 30 Seconds x3

Score is total ring dips and total toes to bar

Expansion Pot Luck Team WOD starts around 10 am remember if you want to get in 12.5 we will be running the WOD from 8 am to 10 am

Advanced Olympic Weightlifting- Saturday March 31st- Reserve your spot today!

Don't forget to reserve your spot in class via our Mind Body Online system. You can find more info. HERE. Thank you for your cooperation. If you still haven't received your CFMG Key Tag, please let your coach know and they will set you up.

This coming Saturday we are hosting an Expansion Potluck and Team WOD. We will not be holding regular classes that day, but between 8am-10am we will be running WOD 12.5. If you are registered for the Open and want to take on WOD 12.5 at that time you can.

Partner WOD

12 Deadlifts (135#/95#)
12 Burpees

12 Sit ups

12 Min AMRAP

1 Bar 1 Person Working at a Time

3 Min Rest

Partner WOD

100 Pull-Ups

100 Air Squats

100 Push ups

12 Min AMRAP

While one Person is working, the other person must be doing single rope skips.  If the jump rope is not moving the other person can not work.


Open Gym Today!


Only a $5 drop-in for non members.

Happy St. Patrick's Day! Don't forget to wear something green today!

WOD 12.4

150 Wall ball shots (20#/14#) (10' target/9' target)

90 Double Unders

30 Muscle-ups

-AMRAP in 12 min-

*If you are registered for the Open you should not be scaling this workout. Only reps completed RXed will be counted towards your score, and be prepared to validate your fellow competitors. Take a look at the standards HERE.*

If you are not participating in the Open you will be doing the following:


150 Wall Ball (20#/14#)

-For time-

FREE Beginner WOD at 10am

"Tabata Something"

How it works: 20 seconds of work followed by 10 seconds of rest for 4 minutes. You will have about 2 minutes of recovery between movements.

1) Air Squats

2) Sit-ups

3) Burpees

Do What You Hate

The Bacon Manifesto

Keep pushing Team CFMG! Regionals 2012 is within your grasp! No pressure Sealed

SWOD: OTMEM for 6 min. 5 reps of shoulder to over-head with a barbell (you pick the weight)

You may strict press, push press, and/or jerk. We recommend using around 60-65% of your 1RM. You must pull the barbell from the floor (i.e. clean or squat clean).


10 Squat Cleans (95#/65#)

10 Thrusters (95#/65#)

200m run

-AMRAP in 12 min-

Concerned about those double unders in WOD 12.4? Checkout these useful tips from our good friends at RX Jump Ropes.

Watch this video from Carl Paoli and K-Star for WOD 12.4

Dim lights Embed Embed this video on your site

The Guy at the Back

Why Fast? Part 1

Page 88 of 116

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