Please join us for our CFMG 2nd Annual Ugly Sweater Holiday Partner WOD and Paleo Potluck. The fun begins at 5pm! (This is also the WOD programmed for today, for those of you who are unable to make it to the party)
Buy in:200m fireman carry
-25 Goblet Pause Squats (53#/35#)
(Partner A holds a goblet squat at the bottom while Partner B completes2 burpees. Teams must complete 50 burpees in order to move on to the next movement.)
(Partner A completes all 12 reps while partner B holds a handstand. Partner B begins once Partner A has finished their reps)
(Partner A completes all the reps while Partner B holds a plank. Partner B begins once Partner A has finished their reps)
(Partner A completes all the reps while Partner B holds a wall squat. Partner B begins once Partner A has finished their reps)
-25 Push-Press (95#/65#)
(Partner A completes all the reps while Partner B hangs from a pull-up bar. Partner B begins once Partner A has finished their reps)
Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only
Tuesday, December 31st: Open Gym 9am-1pm
Wednesday, January 1st: Closed
Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm
Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm
Due to the busy holiday season, the remainder of December FREE yoga classes at CFMG will be held on Mondays (December 16th, December 23rd, and December 30th) at 8pm. Yoga will resume its regular Wednesday schedule in the New Year.
1:1 work to rest ratio
Today would be a good day to bring your stopwatch.
Why Babies Are The Next Performance Enhancing Drug
AMRAPing With Jason Khalipa
A Rough Guide To Spotting Bad Science
Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand.
4 CTB Pull-Ups
4 Hand Release Push-Ups
-10 Rounds for Time-
-Rest 2 Minutes-
AMRAP in 4 Minutes
Burpee Box Jumps (24"/20")
An Appreciation of Meb Keflezighi
Younger Skin Through Exercise
From Tex-Mex and Pork Rinds...
30 minutes to build up to a 1RM split jerk
1 Mile Run
Modern Medicine May Not Be Doing Your Microbiome Any Favors
Why Is A CrossFit Gym Suing Scientists?
Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally
30 minutes to build up to a 1RM clean
Max set of unbroken kipping pull-ups x 1
14 National Park Week 2014 Events
Runners Return To Finish 2014 Boston Marathon
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...
Skill: Running Skills and Drills
-8 Rounds for Time-
1:1 work to rest ratio
*Today would be a good day to bring a stopwatch.
Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds
Why You Should Sprint Train
Abs/Back: What Does It All Mean?
The Grumpy Point: When A...
SWOD: Split Jerk 3/3/2/2/2
AMRAP in 10 Minutes
5 Clapping Push-Ups
10 Games Standard Box Jumps (30"/24")
Egg Carton Labels: Everything You Need To Know
The Most Important Diet Question (That You Probably Aren't Asking)
University Of Nevada, Reno: Healthy Culture
-3 Rounds for Time-
5 Deadlifts (135#/95#)
5 Power cleans
5 Front squats
30 Double Unders (Sub = 90 Single Unders)
CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?
Paleo Meal Planning: A How-To
Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)
AMRAP in 7 Minutes
8 Squat Cleans (135#/85#)
The Top 100 Hardest Body Exercises…
Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course
Squat Clean 5/5/3/3/3
A1) Romanian Deadlifts 8/8/8/8
A2) Max L-sit Hold x 4 Sets
10 Shocking Photos That Will…
Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.
5 Muscle-Ups (sub = 10 CTB Pull-Ups)
10 Power Cleans (135#/95#)
-5 Rounds for Time-
Will We Ever Accept…