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CFMG Events

Open Gym 9am-Noon

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WOD:

-AMRAP in 12 min-

5 Power cleans (135#/95#)

10 Ring dips

200m run



 

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“McHugh Complex”

5 Deadlifts

4 Front squats

3 Jerks

This complex is meant to be done unbroken. Use a power clean or squat clean to transition into the front squats. You’ll have 25 min to work up to the heaviest weight you can use for this complex. You’ll want to record your results in your log book! Then,

A1) Single arm KB/DB bent over row 15/15/15 (each arm)

A2) Strict pull-ups max unbroken reps x 3 sets

Free Beginner WOD at 10am:

AMRAP (As Many Rounds As Possible) in 15 min

200m run

10 Push-ups

10 Sit-ups

10 Kettlebell Swings

Foundations today from 11am-1pm

Holiday Hours

To Dance With His Daughter




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WOD:

“Karen”

150 Wall ball shots (20#/14#)

-For time-

(18 min cap)

“Finisher”

A1) Plank hold 45-60 sec x 4 sets

A2) GHD Hip Extensions 10/10/10/10 (use weight if needed)


We will be holding our Saturday Foundations Session this Saturday 11am-1pm.

Holiday Hours

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

Starting Strength


SWOD: 20-25 min to build up to a 1RM Push-press

WOD:

AMRAP in 8 min

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

6 H.R. Push-ups

9 Toes-through-rings (9 toes-to-bar if doing pull-ups)


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The Stone

6 Interesting Things About Strength


 

No classes today. Open Gym 9am-1pm

WOD:

AMRAP in 20 min

400m run

8 Box Jumps (30”/24”)

16 Air squats

24 Double unders (sub 75 Single unders)

Mobility:

A1) Static calf stretch 30-45 sec each leg x 2 sets

A2) Bully stretch 1 min each arm x 2 sets

 

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year

Merry Christmas! Gym is closed today.

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym Today 9am-1pm, No Classes

WOD:

Buy in: 500m row

-4 rounds-

15 OHS (95#/65#)

10 Burpees

Cashout: 500m row

-for time-


Mobility:

A1) Downward dog pose 30-45 seconds x 2-3 sets

A2) Couch stretch 45-60 sec each leg x 2-3 sets


CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym 9am-Noon

CFMG Holiday Hours


Page 67 of 119

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