A+ R A-

CFMG Events

Please remember that there will be no Olympic Weightlifting Club today.


Our good friend Saud is doing big things in Dubai. Checkout Dunes CrossFit


SWOD:

A1) Unilateral Strict Press 8/8/8/8/8

A2) Plank hold 40 sec x 5 sets

WOD:

1 mile run

50 Pull-ups

800m run

25 Pull-ups

-For time-


The New Good Old Days of CrossFit

The USS Michael Murphy: A Deeper Understanding


CFMG's 2012 Open House


We welcome you to bring your friends and family to our Open House on Thursday, October 25th, 2012 from 4-6:30pm.  This event is for anyone who would like to experience our amazing CrossFit community, workout in a welcoming and friendly environment, and meet some new people.

Our Timeline for the Evening:


4-5pm, Introduction/Class Observation

Meet Owner/Coach Ian McHugh, tour the space, meet our other coaches, and receive a brief introduction to the CrossFit Methodology. Our results-driven program focuses on 10 key components of fitness, using functional, everyday movements performed at a high intensity.  We take cardio; mix in a little stamina, strength, power, agility, flexibility, speed, coordination, balance, and accuracy to create a well-rounded athlete.  We cater to both conditioned sports-specific and everyday athletes, who have found that CrossFit is excellent conditioning for the demands of their sport and everyday life, in general.


Once you learn a little more about CrossFit, you will be invited to observe a class in session at CFMG.  Be sure to notice how our coaches work with members of all ability levels. You will be able to watch our warm-up, instruction, workout, and cool-down—all of which happens in every hour-long class we provide.


5-6pm, Beginner-Friendly Workout

Jump in and get sweaty with us! You will find people of many different fitness levels in every class, and everyone gets a great workout with personal attention. We are VERY good with beginners and want to share our love for this program with people who are fit or not so fit - we do NOT want to scare anyone away. We are able to scale things down for people who are just getting started in the gym, or with CrossFit. We call this approach “On Ramp,” for those who are slowly ramping up intensity and working their way up to doing the full movements we program in our workouts.


We understand how intimidating it can be to come and workout if you have never done anything athletic at all—or even if you are just new to CrossFit. We want you to succeed!


6-6:30pm, Information Session

Ask any other questions that you may have, learn some of the terminology that we use (“what does WOD/AMRAP/HSPU/Tabata/SDHP/BOF/RFT/1RM/OHS even mean?”), and more! We will provide you with our current class schedules, Free 1 Week Pass, and we also have a couple of our current members available to speak about their experiences at CFMG.  As we wrap up our Open House, we will raffle off one Free Month of Membership and a Free Foundations Course.




Mobility: Racked position mobility drill, 1 min each arm x 2 sets

WOD:

-5 Rounds for time-

10 Barbell rows (95#/65#)

15 Hang Cleans (95#/65#)

200m run


Please remember that there will be no Olympic Weightlifting Club this Saturday.



SWOD: Overhead squat 6/5/4/4/4

A1) Unilateral DB/KB Floor Press 10/10/10/10

A2) Leg lifts, 1 min x 4 sets


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Day by Day, Meal by Meal

Should You Worry About Genetically Modified Food?


WOD:

100m sprint

1 min rest

6 rounds un-scored

During the 1 minute rest jog back to the start line so we don’t have people sprinting back and forth and to keep your legs warmed up.

then,

100 Double unders (200 single unders)

50 Push-ups

75 Double unders (150 single unders)

35 Push-ups

50 Double unders (100 single unders)

20 Push-ups

25 Double unders (75 single unders)

10 Push-ups

-For time-

(10 minute time cap)


Apple and Butternut Squash Hash

Paleo Almond Bites

The Original Team Vagine!


WOD:

AMRAP in 7 min

200m run

16 Jumping lunges (feel free to use an Abmat to cushion your knee as you drop it towards the ground.)

rest 2 min

AMRAP in 7 min

5 Front squats (185#/120#)

10 KB Swings (70#/53#)

rest 2 min

AMRAP in 7 min

5 CTB pull-ups

10 Sit -ups


Cueing The Power Position

Fall Foods: Why Seasonal Eating Primes the Body for Fat Burning


 

Olympic Weightlifting Mondays!

We will hold Olympic Weightlifting Mondays (a.k.a. technique day) for 1 more week and then we are going to focus in on the snatch. I hope you all have been receiving good tips/pointers from your coaches. Be sure to ask questions if you have any.

“You Pick The Lift”

Snatch -or- Clean and jerk

6/5/3/3/3

“Finisher”

AMRAP in 5 min

Air squat burpees

“What’s an air squat burpee?”

Simply complete an air squat and then complete a burpee

We will allot about 10 min at the end of class to complete this “finisher"

 

Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site

No Open Gym today.

Be sure to sign up for J&J's Grass Fed Beef CSA!


"Let him who would enjoy a good future waste none of his present." - Roger Babson, entrepreneur and business theorist


CFMG's 3 Year Anniversary Partner WOD

Buy in: 800m run

-5 Rounds-

10 Power Cleans (205#/135#)

20 Burpees

30 Box Jumps (24"/20")

159 Double Unders (sub = 159 Single unders)

Cash out: 800m run

-for time-

Partners will run together for both the buy in and cash out. They will then split the reps up for each movement, but the movements must be done in order and only one partner may work at a time.  There are 1095 reps in this WOD, 1 rep for each day CFMG has been in existence.


Free Beginner WOD at 10am
5 Burpees
10 Jump rope skips
15 Air Squats
200m run
AMRAP (As Many Rounds As Possible) in 12 min

The Party starts at 6pm. Dress casually and come ready for some fun!!!!

Page 62 of 108

Latest W.O.D.

Prev Next

10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:29 W.O.D.

Read more

10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:95 W.O.D.

Read more

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:124 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:129 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:121 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:141 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:93 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:127 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:174 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:163 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:215 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:188 W.O.D.

Read more