A+ R A-

CFMG Events

Team WOD:

10 Toes-to-Bar

400m Run

-10 Rounds for Time and Distance on Rower-

Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds.

Dim lights Embed Embed this video on your site

"Fourging" Elite Fitness

The Paleo Proposal

Kevin Ogar: Life After The Injury

SWOD:

Bench Press: 10/10/10

WOD:

“Bell”

21 Deadlifts (185#)

15 Pull-Ups

9 Front Squats (185#)

-3 Rounds for Time-

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

 

Having Bad Days In The Gym?

Tears Of Joy: Annie Thorisdottir

10 Things To Do In College (Probably) More Important Than Going To Class

Mobility:

A1) Anterior Compartment Smash: 1 min. on each side x 2 sets

A2) Banded Hip Extension: 1 min. on each side x 2 sets

SWOD:

Hatch Squat Program

Week #5 Day #1

Back Squat: 65%x8, 75%x6, 85%x4, 90%x4

Front Squat: 70%x5, 80%x4, 85%x3, 90%x3


Dim lights Embed Embed this video on your site

Almond Pulp Double Chocolate Cookies

Bodybuilder Goes CrossFit

The Life-Or-Death Reason Kids Need To Learn To Fail

Skill: Practice muscle-up progression

WOD:

OTMEM for 12 Minutes

Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups

Even Minutes: 6 Shoulder to Overhead (155#/105#)

Finisher:

GHD Sit-Ups 10/10/10/10


Dim lights Embed Embed this video on your site

Yearning For The Wild

CrossFit Games 2014 Workout Analysis: Individual Workouts

Open Gym

9am-Noon

SWOD:

Hatch Squat Program

Week #4, Day #2

Back Squat: 65%x8, 70%x8, 75%x8, 80%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Team WOD:

150 Med. Ball Cleans (20#/14#)

-For Time-

One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is in a plank position.

Medicine Ball Cleans

How Much Sleep Do You Really Need?

Khalipa's Seventh Year

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her!

SWOD: Sumo Deadlifts 6/6/4/4/4

WOD:

Min 1: 15 Thruster (95#/65#)

Min 2: 50 Double Unders

Min 3: 15 Toes-to-Bar

Min 4: 1 Minute Rest

-3 Rounds for Reps-

 

Dim lights Embed Embed this video on your site

Tropical Paleo Granola

Miranda Oldroyd: How CrossFit Saved My Life

Delly making 235# x 5 look easy!

 

WOD:

AMRAP in 5 Minutes

400m Run

Max Wall Balls (20#/14#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max KB Swings (70#/53#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max HSPU


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Row

Max Burpees

 

How The Paleolithic Diet Got Trendy

Easiest Fridge Dill Pickles

4 Lessons Everyday Athletes Can Learn From Professional Athletes

Page 11 of 111

Latest W.O.D.

Prev Next

11/28/2014

11/28/2014

Open Gym 9am-Noon

ian - avatar ian 25 Nov 2014 Hits:43 W.O.D.

Read more

11/27/2014

11/27/2014

Gym Closed Today

ian - avatar ian 25 Nov 2014 Hits:48 W.O.D.

Read more

11/26/2014

11/26/2014

No 6pm or 7pm Classes, Endurance, or Yoga Tonight WOD: AMRAP in 8 Minutes 4 Power Cleans (135#/95#) 4 Burpees 4 Pistols -2 Minutes Rest- AMRAP in 8 Minutes 6 Front Squats (135#/95#) 3 CTB Pull-Ups 9 Toes-to-Bar -2 Minutes Rest- AMRAP in 8 Minutes 200m Run 5 Shoulder to Overhead (135#/95#) 10 KB Swings (53#/35#)   Science Proves That Sleeping...

ian - avatar ian 24 Nov 2014 Hits:140 W.O.D.

Read more

11/25/2014

11/25/2014

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-20-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

ian - avatar ian 24 Nov 2014 Hits:173 W.O.D.

Read more

11/24/2014

11/24/2014

SWOD: Build up to a 1RM Squat Clean A1) Ring Rows 15/15/15/15 A2) L-sits, max hold x 4 sets   Trigger Points And Weightlifting: Sternocleidomastoids How To Avoid The Void Of Holiday Overeating It's Not CrossFit... Upcoming Events at CFMG Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...

ian - avatar ian 23 Nov 2014 Hits:202 W.O.D.

Read more

11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

ian - avatar ian 21 Nov 2014 Hits:80 W.O.D.

Read more

11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

ian - avatar ian 21 Nov 2014 Hits:182 W.O.D.

Read more

11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:182 W.O.D.

Read more

11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:172 W.O.D.

Read more

11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:204 W.O.D.

Read more

11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:185 W.O.D.

Read more

11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:229 W.O.D.

Read more