A+ R A-

CFMG Events

Thanks to everyone who came out for the Squats For A School event this past Saturday. Special thank you to Margaux Alvarez for coming down from the Bay Area to coach us through the "Empower WOD". Good luck at the CrossFit Games this year Margaux!


WOD:

In teams of two:

400m run (together)

150 KB swings (70#/53#)

400m run (together)

Partner A swings the KB while partner B completes Burpees. Burpees may only be completed while one partner is swinging. Partners may alternate between movements. Score will be total time and total burpees.

Finisher:

5 min plank hold

One partner holds the plank position while the other rests. During the 5 minutes at least one partner must be in the plank position.


Open Gym 9 am - Noon

 

SWOD:

Snatch 3/3/2/2/2 (No more than 70% of 1RM)

A1) L-sit, max hold x 3 sets

A2) Deficit HSPU, max reps x 3 sets


Squats For A School event at 10 am



WOD:

“Empower”

9 Burpees

20 KB Swings (53#/35#)

20 Air squats

AMRAP in 14 min

Normal class schedule today but at 10 am we will have a guest coach Margaux Alvarez coming in to lead us through the Squats For A School WOD. This workout is beginner friendly so bring your family and friends out to show some support for Empower Charter School.


WOD:

AMRAP in 5 min

10 Front squat (95#/65)

8 Ring dips

Rest 2 min

AMRAP in 5 min

2 Rope climbs

15 Hand release push-ups

Rest 2 min

AMRAP in 5 min

40 Double unders (Sub = 60 single unders)

20 Sit-ups


Drug-addicted babies in Mass. are triple national rate


How Food Companies Trick You Into Thinking You're Buying Something Healthy


Pep Talk



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.



WOD:

OTMEM 10 min

Row for calories (10 for males/8 for females)

Max. burpees in time remaining

-Score is total burpees completed-

Rest 3 min

OTMEM for 10 min

Run 200 m

-Score is successful 200 m runs-

Rest 3 min

OTMEM for 10 min

10 Strict pull-ups

Jumping lunges in the time remaining

-Score is number of jumping lunges completed-


The FBI maintains an 83-page glossary of Internet slang


Hey Parents. What That iPad Is Doing to Your Kid Is Kind of Shocking.


The 3 Reasons People Are Obsessed With CrossFit



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


 



WOD:

800m run

6 Ground to overhead (155#/105#)

10 Box jump overs (24”)

14 toes-to-bar

-4 rounds for time-


Rest 2 min. between rounds


Iraq Crisis: U.S. moves firepower to region as ISIS advance continues


CrossFit Isn't Killing US


Book examines the growth of CrossFit



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.

 

 



Checkout Kim O. and Kim B. at the top of Mt. Whitney. We are all really proud of you two!

"We called yesterday (Friday June 13) our Whitney WOD, the box step ups prepared us well as we must of done over a 1000 of them yesterday! Thanks for all the support!" - Kim O.


SWOD:

Overhead Squat 5/5/5/5/5 (no more than 70% of 1RM)

A1) Seated Box Jumps 3/3/3/3


Dim lights Embed Embed this video on your site


A2) Partner Resisted KB Swings 20/20/20/20


Dim lights Embed Embed this video on your site



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


Dim lights Embed Embed this video on your site


Contra a Copa: The Other Side of Brazil's World Cup


Positive Self-Talk: The Greatest Adaptation


Eat Plenty of Probiotic Foods To Lose Belly Fat & Lower Cortisol

 



 

 

WOD:

“Isabel”

30 Snatches (135#)

-For Time-

You may power snatch or squat snatch

(8 min cap)

A1) Hollow Rocks 20/20/20/20

A2) Hip Extensions 10/10/10/10

 

 

 

Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


Dim lights Embed Embed this video on your site

Page 4 of 100

Latest W.O.D.

Prev Next

7/29/2014

7/29/2014

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 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:33 W.O.D.

Read more

7/28/2014

7/28/2014

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 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:123 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:40 W.O.D.

Read more

7/26/2014

7/26/2014

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...

ian - avatar ian 25 Jul 2014 Hits:111 W.O.D.

Read more

7/25/2014

7/25/2014

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:...

ian - avatar ian 24 Jul 2014 Hits:132 W.O.D.

Read more

7/24/2014

7/24/2014

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...

ian - avatar ian 22 Jul 2014 Hits:221 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:175 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:198 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:205 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:87 W.O.D.

Read more

7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:149 W.O.D.

Read more

7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:191 W.O.D.

Read more