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CFMG Events

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Mobility: Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

"Nicole"

AMRAP in 20 min

400m run

Max rep pull-ups (unbroken)

Your score will = the total amount of pull-ups you complete over the course of the WOD


Glutes - The Sleeping Giants

Clean Mass Gain: Case Study

Field trip to Flip Force Academy this Thursday!


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Coach Ian wants you to go HAM on your back squats today!


SWOD: Take 20 min to reach a 1RM Back Squat

WOD:

Tabata Burpees (post lowest reps)

Rest 2 min

Tabata Plank hold (Un-scored)


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Get after it!!!!


Mobility: Couch stretch, 1 min each leg x 2 sets

WOD:

AMRAP in 20 min

10 Hand Release Push-ups

15 Double unders (Sub 50 single unders)

20 Sit-ups

200m run


Dairy-Free Green Goddess Dressing

The CrossFit Life

Open Gym 9am-Noon

One of our CFMG Alumni, Cameron, Taking on WOD #2 at the 2012 LCI


Mobility: Accumulate 3 minutes in the paleo chair position

SWOD: Back Squat 4/4/3/3/3

WOD:

“Death by Pull-ups & Air squats”

1 pull-up/1 air squat the first minute

2 pull-ups/2 air squats the second minute

3 pull-ups/3 air squats the third minute.........

Continue this pattern until you fail to complete a round. Record your last successful round.

Free Beginner class at 10am

AMRAP in 12 min

5 Buprees

10 Jump rope skips (20 Double unders)

16 Static Lunges

200m run

The Olympic weightlifting club meets today 1pm-3pm


Keep Calm and Whole30 on

Make the Healthiest Choices Across the Spectrum

“Diane”

21/15/9

Deadlift (225#/135#)

HSPU (*sub = hand release push-ups 30/20/10)

-For time-

(10 min cap)

Rest 3 min

800m run

-For time-


*If you are unable to complete HSPU please do the hand release push-ups.


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5 Mistakes that Killed My Progress

CrossFit Kids vs "Diane"

The CFMG Olympic Weightlifting Club meets this Saturday, 1pm-3pm

Don't forget about our 3 Year Anniversary Party!


Kristen Going HAM at the 2012 LCI


SWOD: Split Jerks 3/3/2/2/2

WOD:

1 min KB Swings (70#/53#)

1 min Box jumps (24”/20”)

1 min Bupees

1 min Rest

-4 rounds for total reps-


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Interested in competing? This might be good for first timers.

Coach Ian during the 2012 Southwest Regional WOD #2


WOD:

2010 Southwest Regional WOD #2

5 Muscle-ups (males)/2 Muscle-ups (females) (sub = 10 kipping pull-ups)

10 Power cleans (135/85)

200m run

-5 rounds for time-


Runners Shoulders

The Muscle Up with Jason Khalipa


Page 64 of 108

Latest W.O.D.

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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...

ian - avatar ian 24 Oct 2014 Hits:39 W.O.D.

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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...

ian - avatar ian 23 Oct 2014 Hits:97 W.O.D.

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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 @...

ian - avatar ian 22 Oct 2014 Hits:125 W.O.D.

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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:131 W.O.D.

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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...

ian - avatar ian 20 Oct 2014 Hits:122 W.O.D.

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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- ...

ian - avatar ian 19 Oct 2014 Hits:142 W.O.D.

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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)...

ian - avatar ian 16 Oct 2014 Hits:97 W.O.D.

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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:131 W.O.D.

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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:177 W.O.D.

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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:164 W.O.D.

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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:216 W.O.D.

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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.

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