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CFMG Events

SWOD

Hanging Power Snatch

3/3/3/3/3


WOD

10 Front Squats (155#/105#)

20 KB Swings (53#/35#)

30 Double Unders

4 Rounds for time

 

Orlando Goes Team

How bad is peanut butter

WOD

A1) Weighted Push Ups 10/10/10/10

A2) Farmers Walk Weighted KB's/DB's 200M x 3

WOD

8 min AMRAP

9 Toes to Bar

12 Burpees

15 Push Press (95#/65#)


Roy hitting the farmers carry on the final WOD of the Weekend.

Scientific Fat Loss Facts

Stronger: Zack Height

MWOD

1 Min Each Arm Front Rack Band Stretch - 6.45 in this Video

1 Min Each Leg Couch Stretch

WOD

400 M Run

30 Sit ups

12 Hang Cleans (185#/115#)

3 Rounds

25 Min Cap - scale weight accordingly

Are You Recovering or Just Resting?

Evolution of the Games



WOD

OHS 3/3/3/3/3

A1) Sumo Deadlift 8/8/8/6/6

A2) Max Burpee Box Jumps  in 1 Min x 5 (24'/20')

Score is the total amount of Burpee Box Jumps completed over the 5 Rounds

Coach Ian handling that 100 pound DB last weekend!

How your goals are shaped by your environment

Thoughts on Flexibility

Congratulations to all the Regional Competitors this weekend! Great job CFMG!

We also want to thank all the members for their support.

WOD

100 Pull Ups

100 KB Swings (53#/35#)

100 Double Unders

100 Goblet Squats (53#/35#)

-For Time-

This is a version of a WOD from the 2011 Regional Event

 

World Record Footage

The Voodoo Band


No Open Gym and No Olympic Weightlifting Club today. Join us for the last day of the 2012 SoCal Regional!

Modified Schedule this week

-No Classes Today

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)



WOD:

Buy in: 800m run

7 Rounds

5 Burpees

10 Push-ups

15 Air squats

Cash out: 800m run

-For time-


"Modified Cindy"

Deadlift or Squat: What's the Diff?

Modified schedule this week

-No CrossFit Kids class this Friday (5/11)

-No Classes on Saturday (5/12)

-No Open Gym or Olympic Weightlifting Club this Sunday (5/13)


Pre WOD:

A1) V-ups 10/10/10/10

A2) Plank hold, 60 seconds x 4 sets


WOD:

AMRAP in 10 min

10 Hang Cleans (135#/95#)

10 Bar facing burpees

200m run


Bar-facing Burpees

V-up Progression

The Whole9 Five Movement Series: Part 3

Page 83 of 116

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1/28/2015

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SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

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1/25/2015

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1/24/2015

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8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

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1/22/2015

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1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

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SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

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1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

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