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CFMG Events

WOD:

-7 Rounds for Time-

7 Power Cleans (95#/65#)

7 Burpees

(15 Minute Cap)


"Finisher"

GHD Sit Ups 10/10/10/10

 

Strawberry Banana Ice Cream

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5 New Record Breaking Rides That Will Terrify You This Summer

Heavy Deadlifting 101

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

Skill: Sticky Catch Drill for 5 Reps, Followed Immediately by a 200m Row

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WOD:

A1) Strict Unbroken BW Pull-Ups 6/6/4/4/4

A2) Strict Unbroken BW Push-Ups 10/10/8/8/8

If you can complete these moments with perfect form and unmodified, you may add weight.

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Rowing WOD:

500m Row: focus on form

Rest 2 Minutes

1000m Row: focus on time

Please record your 1000m row time, as we will be retesting in the future.

 

The 17 Commandments Of Rowing

The Deadline For May J&J Grassfed Beef is May 14th

It's All In Their Head: The Mental Edge Of Athletes Who Win

On Top Again: Amanda Allen

Vanilla Almond Milk

 

SWOD: Snatch 4/4/3/3/3

A1) Snatch Grip Deadlifts w/ Resistance Band 5/5/5/5

A2) Weighted Plank Holds, 4 Sets x 60 Seconds

 

Fixing The First Pull: Three Tips For A Better Snatch

Leading From The Back

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

NOTE: CrossFit Endurance will meet today at 5pm

Mobility:

A1) Racked Position Mobility Drill, 1 Minute Each Arm x 2 Sets

A2) Keg Drill, Accumulate 2 Minutes x 2 Sets

WOD:

AMRAP in 5 Minutes x 3 Rounds,

Rest 2 Minutes Between Rounds

3 Hang Power Cleans (155#/105#)

10 Pull-Ups

3 Push-Jerks

10 Toes-to Bar

 

Why Chocolate Is Good For Us

Paleo Cold Remedies

Bigger, Better Glutes

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

If you are interested please sign up soon!

Introduction: Yoke Carries

(We will incorporate this into our warm up today)

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Skill: 10-15 Minute of Squat Therapy

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SWOD: Overhead Squat 6/6/6/6/6

 

No, Frosted Mini-Wheats Won't Make Your Kids Smarter

Mobility For People Who Hate Doing Mobility

Happy Birthday, Coach Ian!!!

 

Ian's 30th Birthday WOD

30 HSPU (Sub = 30 Hand Release Push-Ups)

30 Alternating Leg Pistols (Sub = 30 Jumping Air Squats)

30 Pull-Ups

30 Unbroken Double Unders

30 KB Swings (70#/53#)

30 Burpees

30 Sit-Ups

30 Box Jumps (24"/20")

30 Shoulder to Overhead (95#/65#)

30 Toes to Bar

-For Time-

(25 Minute Time Cap)

 

Lashing Out At Your Spouse? Check Your Blood Sugar

My Sprinter

Mindfulness For People Who Are Too Busy To Meditate

Open Gym

9am-Noon

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

If you are interested please sign up soon!


Partner WOD:

-For Time, Partners Split Reps-

400m Run (Together)

80 Thrusters (95#/65#)

80 Burpees (one partner holds the barbell in a rack position)

400m Run (Together)

Time ends when both partners touch the barbell at the end of the last 400m run.


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Page 16 of 108

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10/25/2014

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