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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.

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

A2) Plank hold 30 seconds x 4


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

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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



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

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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

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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.


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

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


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

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"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

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


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 76 of 107

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