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CFMG Events

Skill: Practice muscle-up progression

WOD:

OTMEM for 12 Minutes

Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups

Even Minutes: 6 Shoulder to Overhead (155#/105#)

Finisher:

GHD Sit-Ups 10/10/10/10


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Yearning For The Wild

CrossFit Games 2014 Workout Analysis: Individual Workouts

Open Gym

9am-Noon

SWOD:

Hatch Squat Program

Week #4, Day #2

Back Squat: 65%x8, 70%x8, 75%x8, 80%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Team WOD:

150 Med. Ball Cleans (20#/14#)

-For Time-

One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is in a plank position.

Medicine Ball Cleans

How Much Sleep Do You Really Need?

Khalipa's Seventh Year

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her!

SWOD: Sumo Deadlifts 6/6/4/4/4

WOD:

Min 1: 15 Thruster (95#/65#)

Min 2: 50 Double Unders

Min 3: 15 Toes-to-Bar

Min 4: 1 Minute Rest

-3 Rounds for Reps-

 

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Tropical Paleo Granola

Miranda Oldroyd: How CrossFit Saved My Life

Delly making 235# x 5 look easy!

 

WOD:

AMRAP in 5 Minutes

400m Run

Max Wall Balls (20#/14#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max KB Swings (70#/53#)


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Run

Max HSPU


-Rest 1 Minute-


AMRAP in 5 Minutes

400m Row

Max Burpees

 

How The Paleolithic Diet Got Trendy

Easiest Fridge Dill Pickles

4 Lessons Everyday Athletes Can Learn From Professional Athletes

Congratulations to CFMGers Darren and Barbara on their engagement!

SWOD:

Hatch Squat Program

Week #4, Day #1

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 70%x5, 75%x5, 80%x5, 85%x5

Finisher:

Barbell Roll-Outs: 10/10/10/10

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How To Perfectly Load A Dishwasher

New Whole 30 Program Rules: Welcome Back, Potatoes

Competition Preparation: Don't Forget The Details

SWOD:

Strict Weighted Pull-Ups: max reps x 3 sets

WOD:

15 V-Ups

10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#)

15 Push-Ups

-3 Rounds for Time-

(10 min cap)

Post WOD:

Muscle-Up Progressions

 

How Finalist Kacy Catanzaro Trained For "American Ninja Warrior"

5 Out Of The Box Ways To Make Your Child Listen

Asian Cauliflower Fried Rice

James Hobart: More Than Meets The Eye

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SWOD:

135#/85#
145#/95#
155#/105#
165#/115#
175#/125#
(Advanced Athletes Start Here)
185#/135#
195#/145#
205#/155#
215#/165#
225#/175#
235#/185#
245#/195#
255#/205#


“Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a 10 second transition between stations, where athletes will advance to the next station. Competitors may only advance if they successfully complete 2 clean and jerks.

Competitors may squat or power clean the barbell off of the ground or from the hang position. Competitors must stand up with the weight on their shoulders showing control with their hips fully extended. Competitors may strict press, push-press, push jerk, or split jerk the barbell overhead. Competitors must finish with arms, hips, and knees fully extended. Feet must come back together for competitors who decide to split jerk. The reps do not need to be “touch and go.”

Finisher
1 Mile Run
-For Time-
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Still on the fence about competing in the CrossFit Mission Gorge 2014 Left Coast Invitational on August 16th and 17th?

Better sign up now, before 10pm, to receive the "early bird" discount! And if you are not competing, you can still be a part of all the action and volunteer as a judge! We'd love to have you!!!

 

Why You Should Be Competing In CrossFit Competitions

Why Compete In CrossFit?

Page 9 of 108

Latest W.O.D.

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11/1/2014

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10/31/2014

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HALLOWEEN COSTUME WOD DAY! Come to your regular scheduled class in costume (optional, of course) SWOD: 3 Position Snatches x 5 Sets High Hang Power Snatch, Hang Power Snatch, Squat Snatch WOD: -5 Rounds for Time- 3 OHS (135#/95#) 2 Rounds of “Cindy” (1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air...

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10/30/2014

10/30/2014

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10/29/2014

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SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

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10/28/2014

10/28/2014

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10/27/2014

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

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10/25/2014

10/25/2014

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: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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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

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10/22/2014

10/22/2014

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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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