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CFMG Events

Open gym 9am-Noon

 

WOD:

Buy in: 50 Wall ball shots (20#/14#) (3 min cap)

-3 rounds-

800m run

4 rounds of “Cindy”

Cash out: 150 double unders (sub = 250 single unders)

-For time-

You’ll only have 3 min to complete the wall ball shots, aim to finish them ASAP! Find a good pace during the run and “Cindy” portion, aim to rest minimally.

Beginner WOD @ 10am:

AMRAP in 12 min

5 push-ups

10 Sit-ups

15 Air squats

200m run

 

Doing some last minute Holiday shopping? Don't forget that CFMG is teamed up with Reebok CrossFit.

We have also teamed up with Paleo Treats to offer all our members 5% off their purchases! Just click the picture below to be redirected to the Paleo Treats site.





SWOD:

A1) Deadlift 6/5/3/3/3

A2) Weighted plank hold, 40 seconds x 5 sets

B1) 200m sprint x 5 sets

B2) V-up sit-ups 12/12/12/12/12


Your sets of 3 should be at 85% or more of your 1RM. Try and complete the last set of 3 at 90% or more of your 1RM.


CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it! Be sure to get your tickets through their site ASAP! Don't forget about our CFMG Ugly Sweater WOD and Potluck!


The Physical Benefits of Positive Emotions

Facing Down Bullies

Chris Kresser: The Healthy Baby Code

Is Your Leg Strength Up to Snuff?




WOD:

OTMEM for 15 min

2 Jerks (185#/135#)

4 Lateral Burpees over the barbell

Rest 2 min

*Tabata Push-ups


*Post lowest amount of reps completed within any of the 20 second “work” periods.-

Tabata is 20 seconds of work followed by a 10 second rest period for 8 rounds.

For the OTMEM aim to maintain the same pace for all 15 rounds. Pick a weight for the jerks that will allow you to complete the 2 reps unbroken. During the tabata pick an achievable amount of reps and aim to complete that amount of reps during each 20 second period.

Mobility: Bottom up hip mob., 1 min each leg x 2 sets


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Breaking the Cycle: A Year Later

 


SWOD: Clean and Jerk 8/6/5/5/5 (your sets of 5 should be at 80% or more of your 1RM)

WOD:

AMRAP in 7 min

10 Box Jumps (24”/20”)

5 Front squats (185#/135#)

For the C&J focus on pulling yourself under the barbell to receive it in a full squat. Jump on top of the plyo box, no step ups. Based on the weight you use for the C/J you’ll be able to pick a good weight to use for the front squats, or go RX.


Mobility: Bully stretch, 1 min each arm x 2 sets


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WOD:

200m run

20 Double unders (Sub = 50 single unders)

16 Burpees

12 KB swings (70#/53#)

8 Toes to bar

-6 Rounds for time-

(18 min cap)

Focus on your running form during the 200m run, don't worry about sprinting through it. Aim to complete all the other movements unbroken if possible.

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Deadline to order from J&J Grassfed Beef is this Wednesday! The delivery will be made on 12/19.

CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!


CFMG Ugly Sweater WOD and Potluck

 


SWOD:

A1) Push-press 6/4/3/3/3 (your sets of three should be at 85% or more of your 1RM)

A2) Weighted sit-ups 12/12/12/12/12

WOD:

Main Site WOD from 12/7/12

30 Overhead squats (95#)

7 Muscle-ups (Sub = 14 CTB pull-ups)

20 Overhead squats

5 Muscle-ups (Sub = 10 CTB pull-ups)

-For time-

(7 min cap)

This WOD is a sprint, you should be aiming to finish well below the time cap.


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CFMG will be headed to the AC Lounge this NYE. We went last year and had a blast! All are welcome but if you have an interest in bottle service we will be collecting money ($30) starting today. Hope you all can make it!

 

CFMG Ugly Sweater WOD and Potluck

Open Gym 9am-Noon

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