A+ R A-


Banana Nut Paleo Bread w/ Pumpkin


3 cups almond flour

2 teaspoons baking soda

1/2 teaspoon salt

1/4 cup coconut oil, melted

4 large eggs

2 very ripe bananas, mashed

3 teaspoons vanilla

3 teaspoons vanilla

3 teaspoons cinnamon

1/2 cup walnuts, chopped

1/2 cup pumpkin


Cooking Directions

1) Preheat oven to 350°

2) Combine the almond flour, baking soda, and salt in a small bowl

3) In a separate bowl, mix together the coconut oil and eggs

4) Mix the flour combination into the oil and eggs, and stir until well blended.

5) Add in the mashed bananas, pumpkin, vanilla, cinnamon, and walnuts.

6) Put batter into greased loaf pan. Bake for 25-30 minutes.

7) Enjoy!


A1) Hang Clean 3/3/3/3/3

A2) Weighted sit-ups 12/12/12/12

B1) Strict press 6/6/6/6/6

B2) Plank hold 45-60 seconds x 4 sets


Did you know CFMG has a Massage Therapist on site? Schedule your appointment today. Conact Shedara HERE.

Work in Corporate America? Share this piece with your HR Rep or someone who controls your corporate wellness program, if you have one.


There will be no regular 6pm class this Friday. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner this week.

SWOD: Back Squat 2/2/2/2/2


-AMRAP in 13 min-

6 Muscle-ups (sub. = 15 Pull-ups)

12 KB Swings (53#/35#)

6 Pistols

200m run

This Saturday, for all the regular classes, we will be doing "Grace". This is to support Barbells for Boobs. All we ask, if you want to be awesome and get a shirt, is that you register for the event HERE. Thank you!

Are you an endurance athlete? Did you know CFMG has an endurance team!?!? Join some of the team this Saturday for the Fearless 5K.

BJ Penn Muscle Ups

Ice, Ice Baby

Westside Barbell Squats

OPEN GYM FROM 10am-1pm

Come work your weakness!


Partner Strength WOD

You and your partner have 12 Min total working with only one bar

Find your 3 Rep Max of Deadlift

Reps must be unbroken

Partner WOD

50 Pull Ups

50 Box Jumps (24'/20')

50 KB Swings (53#/35#)

50 Air Squats

25 Burpees

200 M Run (Must be done together)

2 Rnds

Besides the run one partner is working at a time reps may be divided up however you choose


600 M Run (once)

5 Burppes

10 KB Swings

15 Air Squats

AMRAP 12 Min

A picture from a Partner Challenge WOD Last Year

Strong Woman

CF Commercial


Snatch Balance 3/3/3/3/3

*Be Sure to pause at the bottom of each rep


15 Double Unders

10 Air Squats

5 Push Ups

10 Rounds

*Time cap is 15 Min*

Competition at CF Del Mar on November Fifth

Wrist Pain on the Snatch Balance? Watch this


A1) Heavy Russian KB Swings 8/8/8/8/8

A2) Four sets of Max Ring Dips

*score = total ring dips and weight on KB Swing


3 Push Press (115#/75#)

3 KB swing (53#/35#)

6 Push Press

6 KB Swings

9 Push Press



Ring Dip Progression

Need Some Personal Time with a CFMG Coach


200 M Run

7 Squat Cleans (155/105#)

14 Box Jumps (24'/20')

AMRAP in 20 Min

12 Steps to a Perfect Clean

Still Time to Sign up, we will have a big group from CFMG running this 5K


A1) Hanging Power Clean


A2) Max Clapping Push-ups 4 sets


2 Min Max Reps at Each Station

Double Unders

Pull Ups

Sit Ups

Push Press (115/85)

10 Reasons to Avoid Fructose

Hanging Clean

Page 137 of 161

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