A+ R A-

CFMG Events

So Cal Regionals coming up soon! Here is a preview of the partner deadlift.

 

WOD- Bear Complex

5 rounds for Max Weight

Rest 2-3 Minutes between rounds

7x through the sequence below =1 round, rest anywhere but the floor

 

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

Score = Heaviest Load

Your goal here is to increase the weight with each round. Work up to a max set.

Chasing the Champ

Oven Baked Sweet Potato Fries

CFMG's CrossFit Endurance Class meets tonight from 6pm-7pm, and then again on Thursday from 6pm-7pm. More info HERE.

Please sign in. Thank You.

SWOD

A1) OHS 6/6/5/5/5

A2) Plank hold 30 seconds x 4


WOD

6 Burpees

9 Sit ups

12 Goblet Lunges (53#/35#) (6 per leg)

7 Rounds


CrossFit Nutrition 101 Today at 430 : Get all the info you need to get the results you want. $45 reserves your spot in Coach Dawn's Class. Recommend for all members who haven't taken it yet!

"It's Just a Soft Drink"

Mental Toughness with OPT

Please sign in. Thank You.

Anthony C. at the Frog Man Competition


Partner WOD

One partner holds the top of the Deadlift (135#/95#) while the other works

5 Pull ups

10 Push ups

15 Air squats

AMRAP in 15 Min

(only count complete rounds, you can switch places whenever you want)

 

Rest 2 Min


50 KB Swings (53#/35#) (One Person working)

Run 800 M (team must run together)

2 Rounds

15 Min Cap

**If there is a team of 3 directions will be on the whiteboard**


Regional Show Update

Brussels Sprout Chips

OPEN GYM

9am-Noon


Just a reminder, the CFMG Oly Club will now meet from Noon-2pm

Please sign in. Thank you.


WOD:

AMRAP in 6 min

3 Hang Cleans (225#/135#)

12 Burpees


Rest 3 min


800m run

100 Air Squats

-For time-


FREE Beginner WOD at 10am

8 Burpees

10 Static Lunges

12 Sit-ups

200m run

-AMRAP in 10 min-


Attentions new members, The Saturday Foundations session happens today between 11am-1pm with Coach Ian

Please sign in. Thank you.


Dim lights Embed Embed this video on your site


15 min. skill practice:

-Kipping pull-ups/butterfly pull-ups

-HSPU Progressions (Use a spotter)

-Ring dips

*If you can do all of these, pick one and do a few sets of 10-15 reps.


SWOD:

Push/split jerk 2/2/1/1/1....

You'll have 20 minutes to reach a 1 rep. max. (1RM)


WOD:

Max. kipping pull-ups in 1 min

rest 1 min

Max. Push-ups in 1 min

Rest 1 min

Max. Sit-ups in 1 min

Score = total reps for all three movements


The Whole9 Five Movements Series Part 1 and Part 2

15 Big Little Things You Can Do in 15 Minutes

Pelvic Thrusting Cats

Please sign in. Thank you.


WOD:

"Member #1"

Buy in: 400m run

4 Muscle-ups -or- 10 Chest to bar pull-ups

26 KB Swings (53#/35#)

83 Thrusters (45#)

Cash out: 400m run

-For time-


Attentions new members, Foundations #3 happens tonight at 6pm with Coach Geo


The Real Deal with Adrenal Fatigue

Skinny Fat

Please sign in. Thank you.

Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


WOD:

AMRAP in 7 min

5 Cleans (155#/105#)

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

2 Static barbell lunges (155#/105#)

The static lunges may be executed with the barbell in the front racked position or on your back.


Rest 2 min


AMRAP in 7 min

800m run (once)

10 Toes-to-bar

5 Burpees


*Larger classes will be ran in heats.


Attentions new members, Foundations #2 happens tonight at 6pm with Coach Geo


Foods That Have Gotten a Bum Rap

Fight Training and CrossFit Regionals

Rhubarb and Berry Dessert Sauce

Page 69 of 100

Latest W.O.D.

Prev Next

7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:71 W.O.D.

Read more

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:136 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:51 W.O.D.

Read more

7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:122 W.O.D.

Read more

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:141 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:232 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:185 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:207 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:215 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:95 W.O.D.

Read more

7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:159 W.O.D.

Read more

7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:201 W.O.D.

Read more