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CFMG Events

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Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


Congratulations to the Coastbusters for finishing the Ragnar Relay this weekend.


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"ROM Fun"

OTMEM until you fail to complete a round

1 Push-up/1 Air Squat,

2 Push-ups/2 Air Squats,

3 Push-ups/3 Air Squats.......

Continue to add a rep. each round.


Rest 2 min


25 Burpees

50 KB Swings (53#/35#)

-For time-

 

Attentions new members, Foundations #1 happens tonight at 6pm with Coach Ian


The Nutrition 101 Class happens tomorrow night!

Killing the Fat Man: Episode 1

Killing the Fat Man: Episode 2

Killing the Fat Man: Episode 3

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WOD

15 Squat Clean Thrusters (95#/65#)

18 KB Swings (53#/35#)

21 Box Jumps (24'/20')

24 Sit ups

-3 Rnds for time-

 

Free 10 AM Workout

12 Min As Many Rounds As Possible

12 KB Swings

6 Burpees

12 Overhead Squats (PVC pipe)

200M Run


Coach James leading the run


Paleo Diet- Am I Losing Enough Weight

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SWOD

Push/Split Jerk 6/4/2/2/2


WOD

10 Chest-to-bar pull-ups

15 Burpees

400 M Run

-3 Rounds for time-


Good Luck to the 2012 Ragnar Relay Team!


Push Jerk from CF One World

Effects of Inflammation and Stress


Nutrition 101 Class with Dawn Fletcher

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WOD

Fronts Squats 2/2/2/2/2


WOD

"The Chief"

Max  Rounds in 3 Min

3 Power Cleans (135#/95#)

6 Push Ups

9 Air Squats

Rest 1 Min

Repeat Cycle 5 Times

*Post the lowest amount of rounds/reps you scored in a round Sealed



AJ working hard on Thursdays workout last week


A Visit to the Ranch

Tri Tip Sweet Potato Salad


MWOD

A1) Internal Rotation with the Band -3.27 in this video- 1 Min each side 2 Sets

A2) Plank Hold 1 Min  3 Sets


WOD

12 Push Press (95#65#)

12 Box Jump (24#/20#)

12 Toes to Bar

-AMRAP in 12 min-




The Problem with Success

Learning the Push Press

For those of you interested in our Specialty Classes: Olympic Weightlifting, CrossFit Endurance, and soon our Movement/Mobility class, the memberships work like a punch card. 4 sessions for $40. Just a "heads up", you can not currently jump from class to class. These classes are open to non-CFMG members too.


SWOD

A1) Weighted Push Ups 10/10/10/10

A2) Ring Row Max Reps in 30 Seconds 4 Sets


WOD

10 Sumo Deadlifts (185#/115#)

20 Sit ups

30 Double Unders (sub. = 120 single unders)

8 Min AMRAP



Please join us on May 5th for our Farewell to Geo and Allie potluck party

Nutrition 101 Class with Dawn Fletcher

Change Your Habits, Part 2: Willpower

CFMG Endurance Class Every Tuesday Night with Coach Betsey

WOD

Pull ups

Air Squats

KB Swing (53#/35#)

Burpees

Do each movement 1 time....then 2 times then 3 times

10 Min AMRAP


Rest 3 Min


Run 1 Mile

-For time-


Big evening class last week taking off on their 800 M Run


Bride 30

White Board Wednesday with CFE

Open Gym

10am-1pm


The Olympic Weightlifting Club meets from 11am-1pm in the new space.

Page 98 of 129

Latest W.O.D.

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07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:30 W.O.D.

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07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:85 W.O.D.

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06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:81 W.O.D.

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6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:127 W.O.D.

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:87 W.O.D.

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

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06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

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06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

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06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

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06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

ian - avatar ian 22 Jun 2015 Hits:211 W.O.D.

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06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

ian - avatar ian 21 Jun 2015 Hits:218 W.O.D.

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06/21/2015

Gym Closed Happy Father's Day!

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