A+ R A-

CFMG Events


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Pre WOD: 10 minutes to reach a max. standing box jump height

WOD:

“Flight Simulator”

Unbroken double under pyramid:

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

(20 min cap)

Unbroken single under pyramid:

20/40/60/80/100/120/140/160/180/200/180/160/140/120/100/80/60/40/20

(20 min cap)

If you fail to complete a set unbroken you have to start back from the beginning


*Finisher:

Tabata Plank Hold

20 sec on

10 sec off

-8 Rounds unscored-

*If classes run long you can do this on your own

Members of Team CFMG and those trying to compete on Team CFMG begin training together this month. Good luck to both Team CFMG and our individual competitors.


SWOD: Split Jerks (from the rack) 4/4/4/3/3

WOD:

20 sec Burpees

10 sec Rest

20 sec Hang cleans (115#/85#)

10 sec Rest

-8 rounds for total reps-


Dim lights Embed Embed this video on your site

Have you seen these awesome food related sites from a couple of CFMG's own???

Please join us on Saturday Oct 13th to celebrate CFMG's 3 year Anniversary. More info HERE.

Please remember that the CFMG Olympic Weightlifting Club does not meet this week.

This cake is not Whole 30 Approved Sealed


SWOD: Back Squat 5/5/5/5/5


A1) KB or DB Walking Lunges, 18 steps x 4 sets

A2) Static supported handstand hold, accumulate 1 min x 3 sets (sub = Headstand hold)


Caramelized Italian Pork Chops

44 and Broken (part 1)

The CFMG Olympic Weightlifting Club will not be meeting this week.


Today's WOD is dedicated to all those who lost their life during the Sept. 11, 2001 attack on The World Trade Center. We will never forget!


Dim lights Embed Embed this video on your site


SWOD: Bench Press 3/3/3/2/2

WOD:

AMRAP in 7 min

5 muscle-ups (sub = 10 CTB Pull-ups)

10 KB Swings (53#/35#)

10 Toes-through-rings (10 T2B if doing CTB pull-ups)


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Good luck to all of you who are participating in the CFMG's 30 Day Challenge! Be sure to keep track of your score and also record your results from today's WOD as we will be re-testing around Oct. 10.

CFMG’s Whole 30 Assesment WOD

AMRAP in 12 min

Buy in: 800m run

10 Thrusters (135#/95#)

15 Burpees

20 Sit-ups


The Whole30 Program

Learning how to adapt

 

 

 



OPEN GYM 9am-Noon

The CFMG Oly Club Meets at Noon-2pm today! Starting next week the CFMG Oly Club will meet on Saturdays at 1pm-3pm. Checkout our specialty classes page for more info on the Oly club and the other classes we offer.

 

Mark your calendars! Saturday October 13th we will be holding our 3 year anniversary party! We will be releasing more info soon, but we are planning on doing some WODs in the morning and then having a party in the evening. We hope you can all join us for the celebration!


WOD:

In teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air squats

100 Burpees

-For time-

Partners may split the reps up but they must complete all reps of each movement before moving to the next. While one partner is working on the reps the other partner is holding a bumper plate overhead (45#/25#)

Free Beginner WOD at 10 am

5 Burpees

10 Push-ups

10 Air squats

20 Single unders

AMRAP (As Many Rounds As Possible) in 10 min

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.



Pre WOD: Dedicate 20 minutes to your weakest barbell movement i.e. Clean, Jerk, Snatch, Deadlift, Front Squat, etc. Your Coach will be there to give instruction and pointers.

AM vs PM Challenge WOD:

10 squat cleans (155#/115#)

5 Burpees

200m run

-4 rounds for time-

*Please post your time in seconds


Physical Fitness Is a Requirement to Be a Cop

Send This To Your Mother

 



Page 78 of 121

Latest W.O.D.

Prev Next

03/29/2015

03/29/2015

  Open Gym 9am-Noon Competitor Session 9:30am-11am

ian - avatar ian 25 Mar 2015 Hits:20 W.O.D.

Read more

03/28/2015

03/28/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

ian - avatar ian 25 Mar 2015 Hits:60 W.O.D.

Read more

03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:53 W.O.D.

Read more

03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:61 W.O.D.

Read more

03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:62 W.O.D.

Read more

03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:88 W.O.D.

Read more

3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:121 W.O.D.

Read more

03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:55 W.O.D.

Read more

03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:100 W.O.D.

Read more

3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:111 W.O.D.

Read more

03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:137 W.O.D.

Read more

03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for...

ian - avatar ian 17 Mar 2015 Hits:150 W.O.D.

Read more