A+ R A-

W.O.D.

Normal Class Schedule Today. There is no Open Gym tomorrow.


WOD:

AMRAP in 5 min.

30 Overhead squats (75#/45#)

15 Chest-to-bar


Rest 5 min.


2 Ground-to-overhead (155#/95#)

10 Box jumps (24"/20")

4 Ground-to-overhead

15 Box jumps

6 Ground-to-overhead

20 Box jumps

8 Ground-to-overhead

25 Box jumps

-For time-


Competitor Finisher

Start this Finisher ~10 after the WOD Posted Above

600m run

Max Handstand Push-ups

-2 rounds-

*For the HSPU you should use two 25# plates with an AbMat in the middle. Similar to the 2011 Regional set-up.

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


Free Beginner WOD at 10am today

AMRAP (As Many Rounds/Reps As Possible) in 12 min

10 Kettlebell swings

10 Sit-ups

200m run


We are only holding a 10am and Noon class today. The gym will be open between those classes too.


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SWOD: Front Squat 4/4/4/4/4

(You should be aiming to front squat at 85% or more of your 1 rep max)


WOD:

1000m row

-For time-

 

Just a reminder, from now until Christmas you can buy Massage Gift Certificates for the Athletes you love at an awesome rate. ONLY $45 for 60 min or $65 for 90 min! Cash or Check only for this deal please. Contact Shedara for more info.

More rowing videos


 

Happy Thanksgiving

At Home WOD

25 Push-ups

Run 50m

25 Air squats

Run 50m

20 Push-ups

Run 50m

20 Air squats

Run 50m

15 Push-ups

Run 50m

15 Air squats

Run 50m

10 Push-ups

Run 50m

10 Air squats

Run 50m

5 Push-ups

Run 50m

5 Air squats

Run 50m

-For time-


Post your time and a picture to Facebook.

 

WOD:

12 Muscle-ups (sub. = 35 pull-ups)

20 Front Squats (135#/85#)

25 Hang power cleans (135#/85#)

30 Jump Lunges

40 Sit-ups

50 Double Unders

-2 Rounds for time-

(30 min cap on today's WOD)


CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


Finding Motivation

How Can I Really Change for the Better?

Notice how Coach Ian maintains the same back angle throughout the whole movement.

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SWOD:

A1) Bilateral DB/KB Rows 10/10/10/10/10

A2) Toes-to-bar, max. reps in 30 sec. x 4 sets


WOD:

AMRAP in 10 min

15 Burpees

25 Swings (53#/35)

200m run


Our very own Massage Therapist, Shedara Gibson, is now taking appointments for the week after Thanksgiving! She also has gift certificates now on sale for the holidays! From now until Christmas buy gift certificates for the Athletes you love at an awesome rate - ONLY $45 for 60 min and $65 for 90 min!!! Cash or Check only for this deal please. Please contact Shedara for more info.

Shedara's Website


Happy Whole9 Thanksgiving

CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


SWOD: Deadlift 4/4/2/2/2

(You should be aiming to hit above 90% of your 1 RM on the first set of 2 reps)


WOD:

Tabata Air Squats

rest 2 min

Tabata Push-ups

Tabata is a 4 minute drill consisting of 20 seconds of max. effort for a particular movement (see above) followed by 10 seconds of rest. Your score will be the lowest amount of reps you complete within any 20 second period.


Competitor Finisher:

Complete this 5 minutes after the WOD above

100 Double Unders

20 Pull-ups

-2 Rounds for time-

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


"Eggs in a Nest" (courtesy of PaleoFood.com)

This simple variation on baked eggs seems like something kids would get a kick out of because it looks like an egg in a nest when done. They're quick and easy to make but require 1 cup ramekins or other small oven safe dishes to bake the eggs in.

For each nest:

2 green onions

1 egg

olive oil or other fat to grease dish with

salt and pepper

1/2 chopped tomato

Directions:

Preheat oven to 350. Grease dish generously, add salt and pepper to taste and set aside. Cut the whites off the green onions, set the green tops aside. Chop the whites. Saute' the green tops and chopped whites in a small amount of oil or in a non-stick pan until wilted. (Alternately, you can put the green onions in a microwave safe dish and microwave for 30 seconds or so, depending on your machine, until the onions are wilted.) Place the onions in the ramikin and make a hole in the center to form the "nest". Break egg into the hole. If desired, add a little oil on top to keep the top of the egg from drying out. Place cup in a shallow baking pan filled 1/2 inch deep with water. Bake for 15 minutes or until top of egg is opaque and firm looking. Garnish with tomato and enjoy.

Variations: Place a lightly cooked slice of bacon in the bottom of the cup before filling with onion. Use other slightly cooked veggies to make the nest, such as spinach or curried onions, tomatoes and okra.


Thanksgiving Schedule:

  • Wednesday Nov. 23 = No 7pm class
  • Thursday Nov. 24 = No Classes
  • Friday Nov. 25 = 10am and Noon Only
  • Satuday Nov. 26 = Normal Schedule
  • Sunday Nov 27 = No Open Gym

 

24 Hour WOD at CFMG for Toys for Tots

Metabolic Conditioning

Tabata Air Squats

WOD

OPEN GYM from 10am to 1pm GET IN HERE

Drop ins are Welcome- $5

Partner WOD

Ground to Overhead (95#/65#)

AMRAP 4 Min

(team gets one bar and partners can divide reps any way they choose)

Rest 2 Min

Partner WOD part #2

50 Air Squats

25 Burpees

25 Should to Overhead (95#/65#)

50 Sit ups

2 Rnds

(the partner who is resting must hold 45# or 25# pound plate over their head while the other person works, if the plate is not overhead then the other person can not work) KEEP YOUR CORE ACTIVE AND TIGHT

Reps can be broken up anyway you choose, only one person working at a time

The image on the left is incorrect and should never be done at CFMG.  The image on the right she has her core locked down and in a tight position.

Runners Shoulder

Surfers Strength and Skills

Is the Grass Greener



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