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CFMG Events


Focus on creating a vertical shin and keeping those shoulder blades slightly back behind the barbell


Today we will be hosting our first ever open house. 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. Please invite your friends and family. We will even be raffling off a 1 Month CrossFit Membership + a Foundations Course! Please click HERE for more info.


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Mobility:

A1) Bottom up hamstring stretch, 1 min each leg x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets


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WOD:

21-15-9

Sit-ups

Deadlifts (225#/135#)

Games standard box jumps (30”/24”)

-For time-


Open House WOD @ 5pm (for our visitors)

21-15-9

Sit-ups

Push-ups

Air squats

-For time-


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Sealed


Doing some early holiday shopping? Use this discount code: CFTAMR79000 for 25% off from the CrossFit Store!

We are sad to announce that Nov. 13th will be Coach Casey's last day at CFMG Casey has decided to move back his hometown in Virginia in order to help and spend time with his grandparents. Casey has advanced greatly over the past two years as an athlete and extremely knowledgeable coach. He has contributed a considerable amount of time and dedication to CFMG, from his unique coaching style to making improvements in our training environment. Good luck to you Casey, you will be sorely missed. We are currently planning a goodbye gathering for Sunday Nov. 11. We will share the details soon.

SWOD: Unilateral strict press 6/6/4/4/4

WOD:

AMRAP in 6 min

15 Double unders (Sub = 50 single unders)

10 Hang snatches (95#/65#)

Rest 2 min

AMRAP in 6 min

200m run

15 KB Swings (53#/35#)


Sissy Exercises That Aren't

Whole30 and Weight Loss


Interested in competing? Check out the Rumble in Paradise hosted by our friends at CrossFit Elysium.


SWOD: Back Squat 5/5/5 (75%/80%/85% of your 1RM)

You’ll want to warm up to 75% of your 1RM and then start your first working set.

WOD:

AMRAP in 10 min

3 Muscle-ups (sub = 6 pull-ups)

6 Hand release push-ups

9 Air squats


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CFMG's Open House this Thursday

A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine


Please help us out! Sealed

 

Coach James at the 2012 Southern Pacific LWC Championship this past weekend


SWOD: Snatch or Clean and Jerk 5/5/5/3/3 -or- any corrective exercises you’ve been working on

Keep it light and focus more on your technique than the weight being used. This will be the last technique day, starting next week we will be working on the snatch only and will encourage you to start using heavier loads.

“Finisher”

Tabata Flutter Kicks

20 seconds of max effort flutter kicks

10 seconds rest

-8 rounds (4 min total), your score is your lowest amount of reps completed in a round-


Please don't forget about our first ever open house happening this Thursday. Please invite your friends and family that are "on the fence" about starting CrossFit. This will be a great opportunity for them to observe what happens in a class at CFMG and even have a chance to speak with some of our current members. We are even raffling off a free month membership and foundations course! More info HERE.

 





Open Gym

9am-Noon

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


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Day by Day, Meal by Meal

Should You Worry About Genetically Modified Food?

Page 62 of 108

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10/30/2014

10/30/2014

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SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

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10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

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10/27/2014

10/27/2014

SWOD: Turkish Get-Ups 4/4/4/4 (each arm) {youtube}GdAXt7YyGe0{/youtube} WOD: 200m Run 20 Wall-Balls (20#/14#) 20 Toes-to-Bar 20 Push-Ups 20 Box Jumps (24"/20") 20 Ground to Overhead (135#/95#) 20 Burpees 200m Run -For Time- Smells Turn Up In Unexpected Places The Race To Nowhere In Youth Sports The 13 Toughest Races Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG...

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

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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...

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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...

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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 @...

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10/22/2014

10/22/2014

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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...

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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- ...

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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)...

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