A+ R A-

CFMG Events

WOD

A1) 10 Weighted Push ups 5 sets

A2) 3 Rep Max Box Jump 4 Sets

(pick a box you feel confident enough to jump up on 3 times in a row.  That means you must land then jump again.  No resting on the ground! Yes you can rest at the top of the box)

Score=Box Height

WOD

10 Back Squats 135#/95#

15 Sit ups

20 Double Unders

8 Min AMRAP

 

Toys for Tots is this weekend! the plan has changed a little check it out here...

Box Jumps

SWOD

Deadlift 2/2/1/1/1

(keep your back flat an injury is not worth it a PR)

WOD

9 Strict Pull-ups

12 Burpees

15 Push Press (95#/65#)

200M Run

3 Rnds

 

**Competitor Finisher**

10 Pistols- 10 total

25 Double Unders

5 Rnds

Mark Ripp on the Deadlift

CF is Blowing Up

 

 

No Open Gym today. See you all tomorrow!

Normal Class Schedule Today. There is no Open Gym tomorrow.


WOD:

AMRAP in 5 min.

30 Overhead squats (75#/45#)

15 Chest-to-bar


Rest 5 min.


2 Ground-to-overhead (155#/95#)

10 Box jumps (24"/20")

4 Ground-to-overhead

15 Box jumps

6 Ground-to-overhead

20 Box jumps

8 Ground-to-overhead

25 Box jumps

-For time-


Competitor Finisher

Start this Finisher ~10 after the WOD Posted Above

600m run

Max Handstand Push-ups

-2 rounds-

*For the HSPU you should use two 25# plates with an AbMat in the middle. Similar to the 2011 Regional set-up.

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


Free Beginner WOD at 10am today

AMRAP (As Many Rounds/Reps As Possible) in 12 min

10 Kettlebell swings

10 Sit-ups

200m run


We are only holding a 10am and Noon class today. The gym will be open between those classes too.


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SWOD: Front Squat 4/4/4/4/4

(You should be aiming to front squat at 85% or more of your 1 rep max)


WOD:

1000m row

-For time-

 

Just a reminder, from now until Christmas you can buy Massage Gift Certificates for the Athletes you love at an awesome rate. ONLY $45 for 60 min or $65 for 90 min! Cash or Check only for this deal please. Contact Shedara for more info.

More rowing videos


 

Happy Thanksgiving

At Home WOD

25 Push-ups

Run 50m

25 Air squats

Run 50m

20 Push-ups

Run 50m

20 Air squats

Run 50m

15 Push-ups

Run 50m

15 Air squats

Run 50m

10 Push-ups

Run 50m

10 Air squats

Run 50m

5 Push-ups

Run 50m

5 Air squats

Run 50m

-For time-


Post your time and a picture to Facebook.

 

WOD:

12 Muscle-ups (sub. = 35 pull-ups)

20 Front Squats (135#/85#)

25 Hang power cleans (135#/85#)

30 Jump Lunges

40 Sit-ups

50 Double Unders

-2 Rounds for time-

(30 min cap on today's WOD)


CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


Finding Motivation

How Can I Really Change for the Better?

Notice how Coach Ian maintains the same back angle throughout the whole movement.

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SWOD:

A1) Bilateral DB/KB Rows 10/10/10/10/10

A2) Toes-to-bar, max. reps in 30 sec. x 4 sets


WOD:

AMRAP in 10 min

15 Burpees

25 Swings (53#/35)

200m run


Our very own Massage Therapist, Shedara Gibson, is now taking appointments for the week after Thanksgiving! She also has gift certificates now on sale for the holidays! From now until Christmas buy gift certificates for the Athletes you love at an awesome rate - ONLY $45 for 60 min and $65 for 90 min!!! Cash or Check only for this deal please. Please contact Shedara for more info.

Shedara's Website


Happy Whole9 Thanksgiving

CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym

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