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CFMG's March Referral Program

CFMG's March Referral Program

When your referral signs up for a membership here at CFMG, we'll set you up with a Free 1 Hour Personal Training Session with Coach Ian (a $70 value). As always, thank you for your business and your continued support in making CFMG one of the best CrossFit Affiliates.

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5/19/2012

5/19/2012

CFMG's Foundations Course will be held this coming Monday (5/21), Wednesday (5/23), and Thursday (5/24) from 6-7pm. You must attend all three sessions. If you are unable to make those times you can come to our Saturday session on 6/2 from 11am-1pm. We WILL NOT be holding a Saturday session...

ian - avatar ian 18 May 2012 Hits:126 W.O.D.

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5/18/2012

5/18/2012

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

geo - avatar geo 17 May 2012 Hits:122 W.O.D.

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5/17/2012

5/17/2012

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

geo - avatar geo 16 May 2012 Hits:146 W.O.D.

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5/16/2012

5/16/2012

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

geo - avatar geo 15 May 2012 Hits:165 W.O.D.

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5/15/2012

5/15/2012

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

geo - avatar geo 09 May 2012 Hits:172 W.O.D.

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5/14/2012

5/14/2012

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

geo - avatar geo 09 May 2012 Hits:188 W.O.D.

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5/13/2012

5/13/2012

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

ian - avatar ian 07 May 2012 Hits:57 W.O.D.

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5/12/2012

5/12/2012

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?

ian - avatar ian 07 May 2012 Hits:100 W.O.D.

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5/11/2012

5/11/2012

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...

ian - avatar ian 07 May 2012 Hits:163 W.O.D.

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5/10/2012

5/10/2012

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)   SWOD: Hang Snatch 4/4/4/4/4 then, A1) DB or KB Bent over rows 10/10/10/10 A2) Ring Push-ups, max reps in 15 seconds x 4 sets   The CFMG Endurance Class meets today from 6-7pm Hang...

ian - avatar ian 07 May 2012 Hits:256 W.O.D.

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5/9/2012

5/9/2012

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) WOD: OTMEM for 7 min (your score will be the number of successful rounds completed) 3 Ground to overhead (185#/135#) 3 Muscle-ups (Sub = 6 CTB Pull-ups) -Rest 3 min- 50 Sit-ups 1 mile...

ian - avatar ian 07 May 2012 Hits:299 W.O.D.

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4/8/2012

4/8/2012

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) See anyone in the pic. above having problems with their OHS form? SWOD: Overhead Squats 5/5/5/5/10 For the set of 10 use 50% of the weight you used for...

ian - avatar ian 07 May 2012 Hits:343 W.O.D.

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