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CFMG Events

Join us for our next CFMG 101 session today at 12:30 pm until about 3-3:30pm

No Noon class today.



Mobility:

A1) Wall squat, 2 min x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets

WOD:

400m run

10 Overhead squats (95#/65#)

12 Hang cleans (95#/65#)

-3 rounds for time-


Free Beginner at 10am

AMRAP in 15 min

10 Air squats

10 Push-ups

10 Kettlebell deadlifts

200m Run

 



Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

No Noon class this Saturday.



SWOD: Snatch grip push-press 6/6/4/4/4

WOD:

AMRAP in 8 min

30 Double unders

15 Sit-ups

5 HSPU (Sub = 10 hand release push-ups)


How to Make Perfect Carnitas

Pill Nation: Are we too reliant on prescription meds

 



Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

No Noon class this Saturday.



WOD:

OTMEM for 16 min

Odd Min. 1 Round of “Cindy”

Even Min. 5 Deadlifts (225#/135#) / 5 Lateral Burpees over barbell

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

If you know you won't be able to complete a full round of "Cindy" in under a minute try this instead:

2 Pull-ups, 6 Push-ups, 10 Air Squats


Spinal Loading Error, You Can't Unbend

The 20-Second Beast Mode Berserker Challenge


 

SWOD: Power snatch 5/5/3/3/3

WOD: Tabata row

 

5 Essential O-Lift Drills

The Paleo Diet Debunked?



Mobility:

A1) Shoulder Distraction 1 min each arm x 2 sets

A2) Bottom up hip mobility 1 min each leg x 2 sets

WOD:

“Helen”

(Compare to 12/8/12)

-3 Rounds for time-

400m run

21 KB Swings (53#/35#)

12 Pull-ups


Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

Our Free Beginner Class starts back up this Saturday at 10am!



Post Beach WOD this past Saturday. Thanks to everyone who came out.


SWOD: 25 min to build up to a 1RM Front Squat

Turkish get-ups 5/5/5/5/5 on each side


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Dim lights Embed Embed this video on your site


Open Gym 9am-Noon

Join us for the CFMG Post Open Beach WOD/Potluck

No Regular Classes Today

Bring a dish! Bring your family! Bring your friends! We will secure a spot with some grills in the picnic area, and do the WOD on the beach. We are also going to play some Hooverball. Surfboards are welcome, too! We will meet at the same spot as last year on the beach just south of Wave House at life guard tower 13. The WOD will start at 10:30 am followed by our potluck/cookout.

Page 68 of 129

Latest W.O.D.

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07/04/2015

07/04/2015

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

ian - avatar ian 30 Jun 2015 Hits:26 W.O.D.

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07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

ian - avatar ian 30 Jun 2015 Hits:66 W.O.D.

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07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:74 W.O.D.

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07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:107 W.O.D.

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06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:103 W.O.D.

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6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:145 W.O.D.

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:110 W.O.D.

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:145 W.O.D.

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06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:163 W.O.D.

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06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

ian - avatar ian 23 Jun 2015 Hits:212 W.O.D.

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06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

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06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

ian - avatar ian 22 Jun 2015 Hits:232 W.O.D.

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