A+ R A-

W.O.D.

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

Don't forget to get your 2012 So. Cal. Regional Tickets!

Pre-WOD Skill Practice

Your coach will help you with 15-20 minutes of skill work. Work on one or two of the following exercises:

-Kipping Pull-ups

-Butterfly Pull-ups (if you can already do 10-15+ kipping pull-up unassisted)

-Double Unders

-Muscle-ups (you can use Coach Ian's Muscle-up training protocol)


WOD

AMRAP in 5 min

7 Deadlifts (225#/135#)

14 Games standard box Jumps (24"/20")

Rest 1 min

AMRAP in 5 min

3 Bar muscle-ups (Sub = 5 Chest-to-bar pull-ups)

10 KB Swings (53#/35#)


The CFMG Olympic Weightlifting Club

Nutrition 101 Class

A Letter To My Younger Self

Get Your Mind Right


SWOD

Strict Press: Take 20 minutes to build up to a 1 rep. max.


WOD

AMRAP in 5 min

7 Burpees

7 Hang Snatches (115#/85#)

*If we have large classes we will run heats.


Nutrition 101 Class

hosted by our own CrossFit Nutrition Coach, Dawn Fletcher

Join us on Tuesday April 24th at 4:30pm for this 90 min session.


What to expect:

-Paleo & Zone block recommendations

-Guidance on everyday eating

-Pre/post workout nutrition

We highly recommend that all members of the CFMG Community attend this course. You will gain insight and education on the right nutrition for CrossFit.


This course is only $45 and is limited to 8 participants.

*Your Payment will reserve your spot in this class.


Autism Linked to Obesity in Mothers

CrossFit: The Sport of Fitness, By The Arizona Sonora News Service


 

Join us Sundays from 11am-1pm for the CFMG Oly. Weightlifting Club with Coach Jesse Malcomb. More info HERE.


50 Pull-ups

50 Push-ups

50 KB Goblet Squats (53#/35#)

50 KB Push-press (53#/35#)

800m run

50 Double unders

50 KB Thrusters (53#/35#)

50 Jumping Lunges

50 Sit-ups

-For time-

*You may switch which arm you are using for the KB Push-presses and KB Thrusters. We suggest splitting the reps evenly. For "On Ramp" just cut the reps and run distance in half.


Q&A with Ben Bergeron

Runners Shoulders

The Basics of POSE Running Techniques


OPEN GYM FROM 10 am to 1 pm

$5 Drop in for non members

SWOD

Muscle Ups 5/5/5/5

or

Strict Pull ups 10/10/10/10

WOD

3 Clean and Jerk (185#/115#)

15 Sit ups

21 Air Squats

5 Rounds


Turkish Get up

Jim Wendler

WOD

8 Burpees

800 M Run

8 Burpees

100 Double Unders (200 Singles)

8 Burpees

50 KB Swings (53#/35#)

2 Rounds

** Scale weight and run to finish under 30 min**

155# Squat Clean and Jerk

A Grandmother at the Games


Page 132 of 177

Latest W.O.D.

Prev Next

02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:40 W.O.D.

Read more

02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:48 W.O.D.

Read more

02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:75 W.O.D.

Read more

02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:85 W.O.D.

Read more

2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:117 W.O.D.

Read more

02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:68 W.O.D.

Read more

02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:73 W.O.D.

Read more

02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

ian - avatar ian 17 Feb 2015 Hits:122 W.O.D.

Read more

02/19/2015

02/19/2015

WOD: 15-12-9: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 12-9-6: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 9-6-3: Thrusters (95#) Pull-Ups -For Time- {youtube}sWdo3dxgROI{/youtube} The Ground And The Fury Split It Up! 3 Steps To Nip Youth Performance Anxiety In The Bud Run This Way   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's...

ian - avatar ian 17 Feb 2015 Hits:160 W.O.D.

Read more

02/18/2015

02/18/2015

Mobility: A1) Olympic Wall Squat; accumulate 2 min x 2 sets A2) Trap Smash; 1 min each arm x 2 sets SWOD: Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor) WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the...

ian - avatar ian 17 Feb 2015 Hits:105 W.O.D.

Read more

2/17/2015

2/17/2015

SWOD: Snatch Grip Deadlifts 5/5/5/5/5 WOD: 1 Min Row for calories 1 Min KB Sumo Deadlift High Pull (70#/53#) 1 Min Burpee Box Jump Overs (24”/20”) 1 Minute Rest -3 Rounds for Total Calories + Reps- {youtube}t_zmJYQ5URw{/youtube} {youtube}zrGJW67x2Ks{/youtube} Confronting the Drinking Problem A Quick Guide to Supplements Everything You Always Wanted To Know About Probiotics   It's Open Season! Here is Why...

ian - avatar ian 16 Feb 2015 Hits:157 W.O.D.

Read more

2/16/15

2/16/15

Open Gym 9 AM - Noon  

ian - avatar ian 15 Feb 2015 Hits:109 W.O.D.

Read more