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CFMG Events

Bring a partner today, or we'll provide you with one.

 

WOD

In teams of two

Buy in: 600m run

100 KB Swings (53#/35#)

100 Static KB goblet lunges (53#/35#)

100 Double unders

100 Wall ball shots (20#/14#)

Cash out: 600m run

-For time-


Both partners will run at the same time during the "buy in". You can not start the movements until both partners have finished the run. You must move through the movements in order, with one partner working at a time. Both partners will run at the same time during the "cash out". When the last partner crosses the finish-line time will end.

If there is a group of three we will increase the reps to 125, but the run distance will stay the same. All other rules apply.

 

Monday (5/30) we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

 

Free Beginner WOD at 10 am

As Many Rounds/Reps As Possible (AMRAP) in 12 min

10 Push-ups

15 Air Squats

10 KB Swings

200m run


Join us at CrossFit Invictus this Saturday for their third Olympic Weightlifting Comp. More info. here.

 

Please take a moment to fill out/answer some surveys, anonymously of course, if you've taken a class coached by Mark L. or Casey L. They are finishing their CFMG Coaches Prep. Course this week and any feedback you have will help.

Also, please fill-out similar surveys for IanGeo, and Dawn. Thank you!

 

SWOD

A1) Push-press 10/10/8/8/8

A2) Plank hold 30 sec. x4


WOD

AMRAP in 7 min

7 Thrusters (115#/85#)

14 Bar-facing burpees

 

CrossFit Thrusters

Caveman Chili

The Joys of Helping Your Friends Move


Checkout Your Gym in the Affiliate Snapshot

 

WOD

Buy in: 50 Double unders

5 Rounds

10 Knees-to-elbows

10 overhead squats (95#/65#)

200m run

Cash out: 50 Double unders

-For time-

 

CrossFit Push-up standards

Overhead Squat, the ultimate exercise?

CrossFit Endurance POSE running, "the fall"

How are you aligned when picking the bar up from the floor?

This coming Monday (5/30) we will have shortened hours here at CFMG, 10am-Noon. We will hold only one class at 10am and the WOD will be a "Team Murph". More info. on the WOD coming Monday

SWOD

Snatches 6/6/4/4/4

Receiving the barbell in a power snatch position (above 90 degrees) will be acceptable, but please realize in order to snatch the maximum amount of weight for a given set you'll need to pull yourself under the barbell and receive it in a full squat (below 90 degrees). Watch how Kendrick Farris pull-ups himself under the bar after reaching full extension.

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WOD

21-15-9

Barbell Shoulder to Overhead (135#/95#)

Box Jump (24"/20")

-For time-

 

20 Step Story of a Typical CrossFitter

CrossFit Box Jumps

Coach Glassman Coaches the push-press

Athletic Skill Levels

Have a good pic of yourself in your CFMG t-shirt? Send it to us.

 

WOD

AMRAP in 20 min

3 Bar Muscle-ups (Sub = 10 toes-to-bar)

6 KB Swings (70#/53#)

9 Burpees


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If you've signed up for the CFMG Nutrition and Lifestyle Course, your session starts at 6pm tonight. Come ready to learn!

 

Kettlebell Swings

The Bacon Bummer



 

 

OPEN GYM from 10 am to 1 pm

Come work your weakness or do a WOD you have been wanting to try!


Kelly and Chad in Turks and Caicos on their Honeymoon

 

WOD

AMRAP in 6 min

50 Air Squats

25 Push-ups (hand-lift)

Rest 2 minutes then

3 rounds for time

15 Power Snatches (75#/45#)

15 Pull-ups

 

Rest 2-3 min then

100 Ab-Mat sit-ups

 

Pervasive and Persuasive: Food, TV, and our Kids

We've Been Fed a Pyramid Built of Processed Food Bricks

WOD

10 Double Unders

5 Clean and Jerk (155#/105#)

15 Push Ups

12 Min AMRP

As soon as time is up

50 Med Ball Cleans (20#/14#)

-For Time-

John during his clean.  Notice how the first picture his elbows are straight and he is pulling through his hips. However, in the second picture he is using his arms to muscle it up.  Once his arms start to bend (see how is elbow is bent) he has lost the full power of his hips.  He is aware of the issue and trying to work on it, but it is hard to correct.  If you feel yourself doing this on the clean today then drop the weight and work your technique.

Male Bonding

CrossFit Woman and their Success Stories

 

10 A.M. WOD

600 m Run (once)

10 KB Swings

10 Push Ups

10 KB Lunges

12 Min AMRP

Page 101 of 104

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