A+ R A-

CFMG Events

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th
  • New Referral Program: Refer a friend between now and the end of the year and when they sign up you’llbothreceive 15% off your dues for three months.Does not include Class Card memberships. Cannot be used in conjunction with the LEO/Military/Student discount.
  • Yoga starts at 8 pm on Wednesday Oct. 2


WOD:

AMRAP in 7 min

200m row

30 Sec. rest

Score is slowest 200m time

Rest 2 min

AMRAP in 7 min

200m run

30 Sec. rest

Score is slowest 200m time

Rest 2 min

AMRAP in 7 min

20 Burpees

Rest 30 sec.

Score is total burpees


Dim lights Embed Embed this video on your site


Baked Eggs in a Bell (Pepper)

Teaching a Kid to Lift

15(ish) Things Worth knowing About Coffee

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th
  • New Referral Program: Refer a friend between now and the end of the year and when they sign up you’llboth receive 15% off your dues for three months.Does not include Class Card memberships. Cannot be used in conjunction with the LEO/Military/Student discount.

SWOD: Back squat 3/3/3/3/3 (aim to beat your weight from last week)

WOD:

“Unbroken Testing”

1) Max unbroken muscle-ups -or- Max unbroken pull-ups

Rest 1 min

2)Max unbroken push-ups

Rest 1 min

3) Double-unders -or- single unders


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th
  • New Referral Program: Refer a friend between now and the end of the year and when they sign up you’llboth receive 15% off your dues for three months. Does not include Class Card memberships. Cannot be used in conjunction with the LEO/Military/Student discount.

No Open gym today.

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th
  • No open gym this Sunday 9/29
  • New Referral Program: Refer a friend between now and the end of the year and when they sign up you’llboth receive 15% off your dues for three months. Does not include Class Card memberships. Cannot be used in conjunction with the LEO/Military/Student discount.

CFMG Beach WOD and Cookout

No Classes at the gym today

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • Please join us this Saturday (9/28) for our Beach WOD/Cookout. We will have no classes at CFMG on that day.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th
  • No open gym this Sunday 9/29
  • New Referral Program: Refer a friend between now and the end of the year and when they sign up you’ll both receive 15% off your dues for three months. Does not include Class Card memberships. Cannot be used in conjunction with the LEO/Military/Student discount.

 


SWOD: Strict press 5/5/3/3/3

WOD:

-For time-

400m run

30 KB swings (53#/35#)

30 Burpees

30 Toes-to-bars

30 KB Overhead lunges (53#/35#)

400m run

(15 min cap)


  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • Please join us this Saturday (9/28) for our Beach WOD/Cookout. We will have no classes at CFMG on that day.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th
  • No open gym this Sunday 9/29

WOD:

Buy in: 1000m row

15 Box Jumps (30”/24”)

20 HSPU

25 Unbroken double unders (start back at zero if you miss a rep.)

(sub = 50 unbroken single unders)

-2 Rounds-

Cash-out: 800m run

-For time-


Dim lights Embed Embed this video on your site

19 Life Lessons From The Dalai Lama

Paleo Ranch Dressing

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • Please join us this Saturday (9/28) for our Beach WOD/Cookout. We will have no classes at CFMG on that day.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th


SWOD: Hang Squat Snatch 3/3/3/3/3


WOD:

OTMEM for 10 min

5 L-pull-ups

10 Push-ups

10 Sit-ups


Keep Yourself Paleo Motivated In Less Than A Minute A Day

Financial Motivation Undermines Maintenance In Healthy Lifestyle Modifications

  • We are currently taking pre-orders for CFMG Hoodies. Head over to our Online Store to complete your purchase. We are aiming to submit our order on Oct. 7th.
  • Please join us this Saturday (9/28) for our Beach WOD/Cookout. We will have no classes at CFMG on that day.
  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19

Mobility:

A1) Shoulder Distraction, 1 min each arm x 2 sets

A2) Wall squat, accumulate 2 min x 2 sets

 

WOD:

AMRAP in 15 min

400m run

5 clean and Jerks (185#/135#)


The Krebs Cycle, Rapped To The Tune Of Macklemore's "Thrift Shop"

Sleep Restriction Increases Neuronal Response To Unhealthy Food

Page 18 of 92

Latest W.O.D.

Prev Next

4/24/2014

4/24/2014

WOD: 800m Run 600m Run 400m Run 200m Run 100m Run 50m Run -For Time- 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

ian - avatar ian 22 Apr 2014 Hits:150 W.O.D.

Read more

4/23/2014

4/23/2014

Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand. "Testing" 30 Muscle-Ups -For Time- Or 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...

ian - avatar ian 19 Apr 2014 Hits:164 W.O.D.

Read more

4/22/2014

4/22/2014

"Testing" 30 minutes to build up to a 1RM split jerk + 1 Mile Run -For Time-   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

ian - avatar ian 19 Apr 2014 Hits:130 W.O.D.

Read more

4/21/2014

4/21/2014

"Testing" 30 minutes to build up to a 1RM clean + Max set of unbroken kipping pull-ups x 1 {youtube}lI0g7DF14vc{/youtube} 14 National Park Week 2014 Events Runners Return To Finish 2014 Boston Marathon

ian - avatar ian 19 Apr 2014 Hits:180 W.O.D.

Read more

4/20/2014

4/20/2014

Gym Closed Happy Easter!

ian - avatar ian 14 Apr 2014 Hits:41 W.O.D.

Read more

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:169 W.O.D.

Read more

4/18/2014

4/18/2014

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...

ian - avatar ian 14 Apr 2014 Hits:168 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:175 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -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...

ian - avatar ian 14 Apr 2014 Hits:197 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   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  

ian - avatar ian 13 Apr 2014 Hits:187 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:257 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:57 W.O.D.

Read more