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CFMG Events

SWOD: Split jerks 5/5/4/4/4 (start your first set of 5 with about 75% of your 1RM)

WOD:

50 KB Swings (70#/53#)

15 Muscle-ups (sub = 40 Pull-ups)

30 Goblet squats (70#/53#)

20 Games standard box jumps (30”/24”)

10 Double push-ups burpees

-For time-




WOD:

AMRAP in 5 min

10 Burpees

10 Toes-to-bar

Rest 2 min

400m run

10 Power cleans (155#/105#)

10 Shoulder-to-overhead (155#/105#)

-3 rounds-

Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets


How to Get Motivated in the New Year

What is Fitness?

Cherry Picking


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SWOD: Snatch balance 3/3/2/2/2 (aim to use more weight than your 1RM squat snatch for the sets of 2)

WOD:

12-10-8-6-4-2

Jumping Lunges

CTB Pull-ups


Come show your support for our CFMG competitors at the Battle at the Barracks

CFMG 101 Program on Sunday Jan. 20

Make You Life Better: Get Horizontal

Why I train

 



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Same time domain as a UFC fight but you won't get punched in the face!


“Fight Gone Bad”

1 min Wall ball shot (20#) (reps)

1 min Sumo deadlift high pull (75#) (reps)

1 min Box jumps (20”) (reps)

1 min Push-press (75#) (reps)

1 min Row (calories)

1 min Rest (done together)

-3 rounds for total reps and calories-

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Please arrive early so that we can place everyone into their FGB group.


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Demand more of yourself!


Deadline to order form J&J Grass Fed Beef is Wednesday at 11pm.

CFMG 101 Program on Sunday Jan. 20




SWOD: Back squat 6/6/6/6/6 (all sets should be done with 80% or more of your 1RM)

A1) Hang muscle clean 5/5/5/5 (remember not to move your feet or re-bend your knees)

Rest 30 sec.

A2) Plank hold 60 sec. x 4 sets

Rest 30 sec.

A3) Kipping/Butterfly pull-ups, max unbroken reps x 4 sets (post total reps)

Rest 1 min

Try and maintain the programmed rest periods, so if training with a partner or two you may need to stagger starts.


Struggling with double unders, kipping pull-ups and/or kipping ring dips? Sign up for our CFMG 101 session today! Reserve your spot HERE.


Hang Muscle Clean

Rich Froning Jr. So-Called Life: Parts 1-5

Open Gym 9am-Noon

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Partner WOD:

In teams of two: 6k row

Partners will switch between rowing and resting after each 500m interval until they have completed a 6k row.

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WOD:

AMRAP in 6 min

5 OHS (95#/65#)

10 Games standard box jumps (30”/24”)

Rest 2 min

AMRAP in 6 min

200m run

15 Sit-ups

Rest 2 min

AMRAP in 6 min

10 Wall ball shots (20#/14#)

5 Bar muslce-ups (Sub. = 10 Pull-ups)

Try and maintain constant movement for each 6 min AMRAP. This means you have to find an appropriate pace, don’t come out of the gate to fast.


Getting Better

A Day-by-Day Guide to your Whole30

Paleo Power Lunch


WOD:

OTMEM for 15 min

3 Clean and jerks (165#/105#)

4 Alternating leg pistol squats (sub = 8 air squats)

Mobility:

A1) Shoulder distraction 1 min on each arm x 2 sets

A2) Downward dog pose 30-45 sec x 2 sets

For the clean and jerks pick a weight you can use that will allow you to do the 3 reps unbroken. Aim to maintain the same pace (+/- 2-3 sec.) for each round.


Announcing our first CFMG 101 Session! Join us on Sunday Jan. 20 (9am-Noon) for our first CFMG 101 Session. We will be focusing on double unders, kipping pull-ups, and kipping ring dips. Please sign-up HERE.


Paleo Treats will be paying us another visit on Saturday Jan. 12 from about 8:30am-Noon. Be sure to come in and sample their amazing products. We have also teamed up with Paleo Treats and they are offering 5% off any of your purchases as long as you order through our site HERE.


The Truth for Tall Lifters

Bars Behind Bars

Page 68 of 121

Latest W.O.D.

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03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

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03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:48 W.O.D.

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03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:53 W.O.D.

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03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:79 W.O.D.

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3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:103 W.O.D.

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03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:37 W.O.D.

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03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:82 W.O.D.

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3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:92 W.O.D.

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03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:117 W.O.D.

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03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for...

ian - avatar ian 17 Mar 2015 Hits:132 W.O.D.

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03/17/2016

03/17/2016

Happy St. Patrick's Day! WOD: 3 Minute AMRAP 6 Thrusters (95#/65#) 4 Pull-Ups -4 Rounds- Rest 2 Minutes Between Rounds Score=Total Reps After Party: A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension) 10/10/10/10 A2) GHD Hip Extensions 10/10/10/10   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register...

ian - avatar ian 16 Mar 2015 Hits:140 W.O.D.

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03/16/2015

03/16/2015

SWOD: 3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat x 5 Sets WOD: -5 Rounds for time- 15 Kettlebell Swings (53#/35#) 15 Burpees Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories, and we would love to have a...

ian - avatar ian 15 Mar 2015 Hits:132 W.O.D.

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