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CFMG Events

“Newport Crippler”

30 Back squats (at body weight)

1 Mile run

-For time-


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You will use a squat rack to complete your back squats. Bigger classes will go in heats.


CFMG Masters Class this Saturday at 11 am

Coaching the Low Catch

Turkey Curry Recipe


SWOD: Power snatch 3/3/2/2/2

WOD:

9 Power cleans (185#/105#)

9 Toes-to-bar

6 Power cleans

6 Toes-to-bar

3 Power cleans

3 Toes-to-bar

-For time-


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“Partner WOD”

1 Min Partner hand clapping push-ups

1 Min of Double unders

1 Min Rope climb

1 Min Partner med. ball sit-ups

1 Min rest

-3 rounds for total reps-

One partner works at a time during rope climbs and double unders.



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6 Truths About Squats


Foundations starts tonight at 6pm and continues tomorrow and Thursday at the same time.

 


SWOD: Overhead squats 5/5/4/4/4

Good mornings 10/10/8/8/8


Veggie Burgers, Meatless Chicken, and Paleo Bread

What's Floating Around in Your Blood?

Open Gym 9am-Noon

The 5:30am class is so early in the morning that these people show up in their PJs!


WOD:

AMRAP in 15 min

10 KB Swings (70#/53#)

5 OHS (95#/65#)

200m run

Beginner Class at 10am

AMRAP in 15 min

5 Burpees

10 Jumping Pull-ups

15 Rope skips

200m run


How Much Protein Should You Be Eating?

Spicy Salmon Cucumber Bites


-Schedule Change we WILL be holding our regular 4 pm class today!

-We will be holding our CFMG Masters Class for the fifty and up crowd today at 4 pm. Please join us!

-Pete's Paleo will be here this Saturday giving out samples

 

SWOD: Single arm strict press 10/10/8/8/8 (on each arm)

A1) Bulgarian split squats 10/10/8/8/8 (on each leg)

A2) Weighted pull-ups 5/5/5/5/5


Paleo Bullies Not Welcome

This Is What Humane Slaughter Looks Like. Is it Good Enough?

-We will be holding our CFMG Masters Class for the fifty and up crowd at 4 PM this Friday. Please join us!

-Pete's Paleo will be here this Saturday giving out samples

 


WOD:

-10 Rounds for time-

3 Clean and Jerks (135#/95#)

6 Toes-to-bar

9 Push-ups


Page 64 of 126

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