A+ R A-

W.O.D.

Please sign in. Thank you.


WOD

Fronts Squats 2/2/2/2/2


WOD

"The Chief"

Max  Rounds in 3 Min

3 Power Cleans (135#/95#)

6 Push Ups

9 Air Squats

Rest 1 Min

Repeat Cycle 5 Times

*Post the lowest amount of rounds/reps you scored in a round Sealed



AJ working hard on Thursdays workout last week


A Visit to the Ranch

Tri Tip Sweet Potato Salad


MWOD

A1) Internal Rotation with the Band -3.27 in this video- 1 Min each side 2 Sets

A2) Plank Hold 1 Min  3 Sets


WOD

12 Push Press (95#65#)

12 Box Jump (24#/20#)

12 Toes to Bar

-AMRAP in 12 min-




The Problem with Success

Learning the Push Press

For those of you interested in our Specialty Classes: Olympic Weightlifting, CrossFit Endurance, and soon our Movement/Mobility class, the memberships work like a punch card. 4 sessions for $40. Just a "heads up", you can not currently jump from class to class. These classes are open to non-CFMG members too.


SWOD

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

A2) Ring Row Max Reps in 30 Seconds 4 Sets


WOD

10 Sumo Deadlifts (185#/115#)

20 Sit ups

30 Double Unders (sub. = 120 single unders)

8 Min AMRAP



Please join us on May 5th for our Farewell to Geo and Allie potluck party

Nutrition 101 Class with Dawn Fletcher

Change Your Habits, Part 2: Willpower

CFMG Endurance Class Every Tuesday Night with Coach Betsey

WOD

Pull ups

Air Squats

KB Swing (53#/35#)

Burpees

Do each movement 1 time....then 2 times then 3 times

10 Min AMRAP


Rest 3 Min


Run 1 Mile

-For time-


Big evening class last week taking off on their 800 M Run


Bride 30

White Board Wednesday with CFE

Open Gym

10am-1pm


The Olympic Weightlifting Club meets from 11am-1pm in the new space.

Lindsay with some excellent form during the Olympic Weightlifting Clinic. Don't forget the Olympic Weightlifting Club meets on Sundays


WOD:

Buy in: 400m run

-5 Rounds-

8 Hang Cleans (135#/95#)

10 Burpees

Cash out: 400m run

-For time-


Dim lights Embed Embed this video on your site

Free Beginner WOD at 10am

Tabata Air Squats

Rest 2 min

Tabata Burpees

Rest 2 min

Tabata sit-ups

DONE!

Tabata is 20 seconds of work followed by 10 seconds of rest for four minutes.


Sometimes, It's Hard

Killing the Fat Man: Episode 1

I would like to take this opportunity to make a special announcement. Starting June 1st Coach Betsy will begin her role as CFMG’s Manager. Both Geo and I have known about this for some time and some of you may have heard about this, but I wanted personally let you all know.

Betsy will continue to coach some morning classes, the women's only classes, and the CFMG Endurance classes, but she will also now be helping me manage and oversee the day-to-day tasks at CFMG. Betsy will also be involved in the planning and implementation of upcoming events, classes, seminars, etc. at CFMG. You can expect to see her primarily in the mornings and early afternoons, but please know you can reach her with any problems or issues you may be having at CFMG. -Coach Ian

SWOD:

Push/Split Jerks: 7/5/3/3/3 (Start at about 70% of your 1 RM) then,


Deadlift: 5/5/4/4/4 (Start at about 65% of your 1 RM)


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


Nutrition 101 Class on Tuesday April 24th

CFMG Endurance Classes every Tuesday at 6pm

Ted has been in the gym working with Coach Dawn and kicking butt! Keep up the great work Ted!


SWOD:

Front Squat 4/4/4/4/4 (All sets should be done at 85% or more of your 1 RM)


WOD:

800m run

30 Sit-ups

30 Air Squats

-3 Rounds for time-

(20 minute cap)


Honey Cinnamon Ice Cream

The Importance of Pull-up Bar Training

Page 128 of 174

Latest W.O.D.

Prev Next

2/01/2015

2/01/2015

CFMG Yoga @ 8am CFMG Competitor Session @ 9:30am Open Gym 9am-Noon

ian - avatar ian 29 Jan 2015 Hits:9 W.O.D.

Read more

1/31/2015

1/31/2015

Main Site WOD from 1/22/15 For Time: 30 Medicine-Ball Cleans, 20-lb. Ball 30 Ring Dips 30 Medicine-Ball Cleans, 20-lb. Ball 30 Chest-to-Bar Pull-Ups 30 Medicine-Ball Cleans, 20-lb. Ball 30 Push-Ups 30 Medicine-Ball Cleans, 20-lb. Ball {youtube}-nk0GqeSTJs{/youtube}   Free Intro Class at 10 am Skill: Push-Jerk WOD: 5 Push-Jerks (45#) 10 KB Swings (35#) 15 Sit-Ups -AMRAP in 13 Minutes-   Does Exercise Help Your Brain? Cardio Isn't...

ian - avatar ian 29 Jan 2015 Hits:66 W.O.D.

Read more

1/30/2015

1/30/2015

  SWOD: Deadlift 2/2/2/2/2 WOD: 12 Minute AMRAP: 9 OHS (115#/75#) 9 Burpees 9 KB Swings (53#/35#)   {youtube}fSdrnluM8NA{/youtube}   Double, Double Toil And Trouble Straightening Up: Progressive Posture Alignment Double Knee Bend CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit...

ian - avatar ian 29 Jan 2015 Hits:78 W.O.D.

Read more

1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
(53#/35#) 20 Push-Ups 40 Double Unders   {youtube}43zeuds5IXE{/youtube}   WODS to Go Get It...

ian - avatar ian 28 Jan 2015 Hits:81 W.O.D.

Read more

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:131 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:147 W.O.D.

Read more

1/26/15

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}

ian - avatar ian 25 Jan 2015 Hits:174 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:84 W.O.D.

Read more

1/24/2015

1/24/2015

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...

ian - avatar ian 21 Jan 2015 Hits:108 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:204 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:212 W.O.D.

Read more

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...

ian - avatar ian 20 Jan 2015 Hits:192 W.O.D.

Read more