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CFMG Events

CFMG's Holiday Schedule

-Monday Dec. 24 Open Gym 9am-1pm (WOD will be programmed)

-Tuesday Dec. 25 Gym Closed

-Wednesday Dec. 26 Open Gym 9am-1pm (WOD will be programmed)

-Monday Dec. 31 "Last Wod of the Year" at 9am (this will be a team WOD) we will also remain open until 1pm for open gym

-Tuesday Jan. 1 Gym Closed

CFMG Weekday Foundations start today at 6pm. If you are signed up for Foundations please come in. We will be meeting Monday 12/17, Tuesday 12/18, and Thursday 12/20 6pm-7pm. The Saturday Foundations will happen on 12/29 at 11am

More CFMG wrist wraps are on the way! Also be sure to checkout the new partnership we've formed with Paleo Treats!


SWOD: Push-press 6/4/2/2/2/2 (aim to complete one of your sets of "2" with your 1RM)


WOD:

-3 rounds for time-

25 Pull-ups

20 Sit-ups

15 Toes-to-bar

(10 min cap)


For the WOD think about the best way for you individually to break up the reps for the pull-ups and toes-to-bar. Your sit-up pace should stay consistent.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!

How to Spot Someone

CrossFit is Breaking Argentinean Stereotypes


Open gym 9am-Noon

 

WOD:

Buy in: 50 Wall ball shots (20#/14#) (3 min cap)

-3 rounds-

800m run

4 rounds of “Cindy”

Cash out: 150 double unders (sub = 250 single unders)

-For time-

You’ll only have 3 min to complete the wall ball shots, aim to finish them ASAP! Find a good pace during the run and “Cindy” portion, aim to rest minimally.

Beginner WOD @ 10am:

AMRAP in 12 min

5 push-ups

10 Sit-ups

15 Air squats

200m run

 

Doing some last minute Holiday shopping? Don't forget that CFMG is teamed up with Reebok CrossFit.

We have also teamed up with Paleo Treats to offer all our members 5% off their purchases! Just click the picture below to be redirected to the Paleo Treats site.





SWOD:

A1) Deadlift 6/5/3/3/3

A2) Weighted plank hold, 40 seconds x 5 sets

B1) 200m sprint x 5 sets

B2) V-up sit-ups 12/12/12/12/12


Your sets of 3 should be at 85% or more of your 1RM. Try and complete the last set of 3 at 90% or more of your 1RM.


CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!


The Physical Benefits of Positive Emotions

Facing Down Bullies

Chris Kresser: The Healthy Baby Code

Is Your Leg Strength Up to Snuff?




WOD:

OTMEM for 15 min

2 Jerks (185#/135#)

4 Lateral Burpees over the barbell

Rest 2 min

*Tabata Push-ups


*Post lowest amount of reps completed within any of the 20 second “work” periods.-

Tabata is 20 seconds of work followed by a 10 second rest period for 8 rounds.

For the OTMEM aim to maintain the same pace for all 15 rounds. Pick a weight for the jerks that will allow you to complete the 2 reps unbroken. During the tabata pick an achievable amount of reps and aim to complete that amount of reps during each 20 second period.

Mobility: Bottom up hip mob., 1 min each leg x 2 sets


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Breaking the Cycle: A Year Later

 


SWOD: Clean and Jerk 8/6/5/5/5 (your sets of 5 should be at 80% or more of your 1RM)

WOD:

AMRAP in 7 min

10 Box Jumps (24”/20”)

5 Front squats (185#/135#)

For the C&J focus on pulling yourself under the barbell to receive it in a full squat. Jump on top of the plyo box, no step ups. Based on the weight you use for the C/J you’ll be able to pick a good weight to use for the front squats, or go RX.


Mobility: Bully stretch, 1 min each arm x 2 sets


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WOD:

200m run

20 Double unders (Sub = 50 single unders)

16 Burpees

12 KB swings (70#/53#)

8 Toes to bar

-6 Rounds for time-

(18 min cap)

Focus on your running form during the 200m run, don't worry about sprinting through it. Aim to complete all the other movements unbroken if possible.

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Deadline to order from J&J Grassfed Beef is this Wednesday! The delivery will be made on 12/19.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!


CFMG Ugly Sweater WOD and Potluck

 


SWOD:

A1) Push-press 6/4/3/3/3 (your sets of three should be at 85% or more of your 1RM)

A2) Weighted sit-ups 12/12/12/12/12

WOD:

Main Site WOD from 12/7/12

30 Overhead squats (95#)

7 Muscle-ups (Sub = 14 CTB pull-ups)

20 Overhead squats

5 Muscle-ups (Sub = 10 CTB pull-ups)

-For time-

(7 min cap)

This WOD is a sprint, you should be aiming to finish well below the time cap.


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CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!

 

CFMG Ugly Sweater WOD and Potluck

Page 62 of 112

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

ian - avatar ian 14 Dec 2014 Hits:11 W.O.D.

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

ian - avatar ian 14 Dec 2014 Hits:93 W.O.D.

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:107 W.O.D.

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:118 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
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ian - avatar ian 14 Dec 2014 Hits:156 W.O.D.

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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:147 W.O.D.

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:82 W.O.D.

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:143 W.O.D.

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:166 W.O.D.

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:182 W.O.D.

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