A+ R A-

W.O.D.


Just a reminder, there will be no 7pm class today. Sorry for any inconvenience.

SWOD:

A1) Back Squat 6/6/6/6/6

A2) Plank Hold ~50 seconds x 4 sets


WOD:

-AMRAP in 8 Min.-

12 Kettlebell Snatches (53#/35#)

8 Alternating Jump Lunges

6 Pull-ups


Squat Mobility

How to Master the Kettlebell Snatch

5 Minute Kettlebell Snatch Test (130 reps non-stop)

Open Gym From 10-1

Make up a WOD or attach your weakness!

WOD

100 M Run Forwards

100 M Run Backwards (no falling)

Rest 30 Seconds

4 Rounds Score = Total Time

Then,

Buy In 30 Double Unders

10 Burpees

10 Clean and Jerks (115#/85#)

5 Rnds

Cash Out 30 Double Unders


Backwards Running Championships- A CFMG might be able to win this!

Don't Forget about our October Referral Program at CFMG.

We appreciate you helping our community grow!

Skill WOD

Max Set of

Toes to Bar

Seconds in Free Standing Handstand (3 attempts count best one)

Hanging Power Snatch 95/65 (Once you let go you are done)

Score = total reps and seconds from all three movements

WOD

9 Front Squats (135#/95#)

12 KB SDHP (53#/35#)

7 Min AMRAP

 

Front Squat Demo

Still Debating about that massage check out Shedaras Website Here

We will be placing a CFMG Hoodie order in the near futuer please let one of your coaches know if you would like one! $40.00 plus tax to be warm and look good all winter, what a deal!

SWOD

OHS 5/4/3/2/1/1


WOD

15 Wall Ball (20#/14#)

15 Hand Lift Push Ups

600 M Run

15 Wall ball (20#/14#)

15 Hand Lift Push Ups

400 M Run

15 Wall Ball (20#/14#)

15 Hand Lift Push Ups

200 M Run

-For Time-

Thrusters on the Beach with a Sand Bag

 

CFMG Personal Training & Massage Therapy

Are you interested in some personal training? Still having trouble with a particular lift? Need help on running form? Do you feel like you could benefit from some individual attention? Please take a look HERE for CFMG's reasonably priced personal training packages.

Also, CFMG now has a Massage Therapist! Yes, you can get your WOD and massage all under the same roof! Take a look at Shedara's site HERE. Please reach out to her for rates and packages. CFMG members will get a break on the cost too.

 

Wall Ball Technique

Oly Lifting Seminar at CFMG

WOD

Max KB Swings in 30 Seconds (you choose the load)

Rest 30 Seconds

5 Rounds Score = Total Swings

WOD

15 Box Jumps (24'/20')

12 Burpees

9 Sit ups

10 Min AMRAP

Ladies of CFMG rocking their Fletcher Fitness T's!

Buttery Fly Thruster WOD

Muscle Snatch, Power Snatch, Squat Snatch

Feb 2012 Let the CF Games Begin

WOD

100 Pull ups

Rest 2 Min

100 Push Ups

Rest 2 Min

150 Double Unders

Rest 2 Min

100 OHS (65#/45#)

Rest 2 Min

Done

Score each event separately

Pre Beach WOD! Thank you to everyone who came out.  Jake, thanks for the picture.


CFMG Personal Training & Massage Therapy

Are you interested in some personal training? Still having trouble with a particular lift? Need help on running form? Do you feel like you could benefit from some individual attention? Please take a look HERE for CFMG's reasonably priced personal training packages.

Also, CFMG now has a Massage Therapist! Yes, you can get your WOD and massage all under the same roof! Take a look at Shedara's site HERE. Please reach out to her for rates and packages. CFMG members will get a break on the cost too.

 

Annie T on the 100's WOD in Regionals

Primal Con 2012

Slow Motion Double Unders

SWOD

Back Squat

10/2/10/2/10/2

Between each Set Max out on HSPU

Score = total HSPU

WOD

21 Deadlifts (225#/155#)

200 M Run

15 Deadlifts

200 M Run

9 Deadlifts

200 M Run

-For Time-

 

Dim lights Embed Embed this video on your site

Check out our Referral Program for October

We have a good one for you CFMG WOD Killers this month.

If you bring in a friend, family member, or someone you met at JT's Pub and they sign up for a 6 or 12 month commitment you will get a free hour personal training session with a trainer of your choice!

CFE Iron Man Training

Stuffed Zucchini

Fearless 5K-

A couple of us have already signed up it should be a great event! If you are looking for a local 5k come join us on Oct 29th at the Fearless 5k!

Page 136 of 158

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