A+ R A-

CFMG Events

OPEN GYM 9am-Noon


WOD

Buy in: 400m run

-3 rounds-

10 Squat cleans (155#/100#)

20 Hand-lift push-ups

Cashout: 400m run

-For time-


Free Beginner WOD at 10am

10 Kettlebell swings

10 Sit-ups

10 Static lunges

200m run

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Checkout our very own Saud at TEDxAjman

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How do you use your CrossFit Badassness outside of the gym???


Benchmark WOD Friday the 13th!

From Monday 7/2/2012

WOD:

70 Burpees

60 Sit-ups

50 KB Swings (53#/35#)

40 Pull-ups

30 Handstand push-ups (sub = 30 inverted plyo box push-ups)

-For time-


Biggest Loser Contestant Goes CrossFit

5 Tips to Dominate the Deadlift

Colorado Pork Green Chili



SWOD: Take 20 minutes to reach a 1RM Strict Press


WOD:

100 Double unders (sub = 200 single unders)

20 Hang snatches (95#/65#)

-2 Rounds for time-

(10 min cap)


Sleep or Die!

Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

 

SWOD: Clean, take 20 minutes to build up to a 1 rep max. Then,

A1) Dumbbell or KB walking lunges, 18 steps x 3 sets

A2) Weighted sit-ups, max reps in 30 seconds x 3 sets

 

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Ted Hoyt | Life is Worth Competing For



Skill Practice: Spend 15 minutes working on your weakest gymnastic based movement such as: pull-ups, push-ups, muscle-ups, bar muscle-ups, dips, handstand walks, HSPU, toes-to-bar, pistols, etc.

For those of you chasing after your first muscle-up don't forget about Coach Ian's Muscle-Up Training Protocol that's posted on the cork board near the water fountain.

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WOD:

AMRAP in 12 min

*10 Single arm KB push-press (53#/35#)

15 KB Swings (53#/35#)

400m run


*10 total reps, NOT 10 on each arm Sealed

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2012 Reebok CrossFit Games to Be Carried on ESPN3

CrossFit Games 2012: Spencer Hendel Interview

Mother of 4 Headed to the 2012 Reebok CrossFit Games


SWOD: Front Squat, 20 minutes to build up to a 1 rep max


WOD:

AMRAP in 8 min

1 Push-up

1 Air Squat

1 Burpee

2 Push-ups

2 Air Squats

2 Burpees

3 Push-ups

3 Air Squats

3 Burpees


Continue adding a rep to each movement as you finish each round. If you have a weighted vest today would be a good day to use it.


Life Stress and CrossFit

I am Relentless


Open Gym 9am-Noon

Reggie, a CFMG OG

 

WOD:

75 Double Unders

200m run

50 Sit-ups

200m run

-3 rounds for time-

Page 70 of 108

Latest 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...

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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 @...

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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...

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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...

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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- ...

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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)...

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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...

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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...

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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...

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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

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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

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

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