A+ R A-

W.O.D.

Reggie and Demi's Wedding!

 

SWOD

Squat Snatch 4/4/4/4

 

WOD

200 M Run

10 Sit ups

20 Push ups

30 Box Jumps

200 M Run

40 Double Unders

50 KB Swings (70/53)

-For Time-


Make sure you are up to date on all the upcoming events at CFMG! Click HERE for all the latest information


Func That- the unofficial guide to CrossFit Training

Conquor your Fear of the box jump

Squat Snatch

 

Open Gym from 10am-1pm

Drop in fee for non-members is $5

 

Next Ladies Night Coming Soon!

 

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You can donate to the CFMG Fight Gone Bad Project Team HERE. This money will go to support The Special Operations Warrior Foundation and The CrossFit Foundation. Thank You to all of you who have already donated, it means a lot to us to have you donate some of you hard earned money.

 

WOD

"Fight Gone Bad"

Wall ball shots (20#/14#)

Sumo deadlift high pull (75#)

Box Jump (20")

Push-press (75#)

Row for calories -or- burpees

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We may have to substitute burpees for rowing if we have a larger class.

 

FREE Beginner WOD at 10am today!

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

5 Burpees

10 Push-ups

15 Air Squats

200m run


Why are we doing FGB today?

Listening to Your Body

Who remembers this Throwdown?


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SWOD

A1) Strict Press 12/12/12

A2) Max strict pull-ups x 3 sets


WOD

Buy in: 400m run

5 Rounds

9 Toes-to-bar

6 Burpees

3 Muscle-ups (Substitution = 3 kipping pull-ups)

Cash out: 400m run

-For time-

 

Don't forget about all the events happening within the CFMG Community!


Butterfly Muscle-ups

Attitude and Perspective

CrossFit King Kong

Starting CrossFit. A Beginners Guide to CrossFit

SWOD

Overhead squat 8/8/8/6/6

To get the bar off your back to start your OHS, you will execute a snatch balance.

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WOD

10 Hand-lift push-ups

10 Power cleans (135#/95#)

200m run

-AMRAP in 13 min-

 

Besty takes 2nd place in her age group, 2011 TriRock

Spicy Buffalo Chicken

Optimal Training

 

WOD

AMRAP in 6 min

10 Chest-to-bar pull-ups

10 Pistols

Rest 2 min

AMRAP in 6 min

15 kettlebell swings (53#/35#)

15 sit-ups

Rest 2 min

For time

800m run


Upcoming events CFMG Nutrition and Lifestyle Course, RX Jump Rope Clinic, Orange Kettlebell Club Beginner Kettlebell Seminar, CFMG Beach WODs & Cookout Potluck, Ladies Night, & Guys Night

Broad, General, and Inclusive Fitness

The Hopper

Nutrition in 60 Seconds


We like to have Fun!

 

SWOD: 1 Squat clean/5 Push or Split Jerks x 6 sets

You must pass through a full squat before you execute your push/split jerks, i.e. you may power clean and then front squat, or you may squat clean.

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WOD:

20 Seconds Alternating Jumping Lunges

10 Second rest

20 Seconds Burpees

10 Second rest

-8 Rounds, for total reps-

 

Join us on Tues. Sept 27th from 6pm-7:30pm for the CFMG Nutrition and Lifestyle Course. We highly recommend all members of the CFMG Community take this course. it is also open to the public.

Why You Should Olympic Lift

Running Economy Improves by 8% with Weight Training

Eating Like a Caveman

 

WOD

2011 Open Sectional WOD 11.2

9 Deadlifts (155#/100#)

12 Hand-lift push-ups

15 Box Jumps (24"/20")

-AMRAP in 15 min-

 

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40 Years of Insight, Part 1

Yoga for the Type-A

CFMG Endurance Team


Page 146 of 166

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11/26/2014

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No 6pm or 7pm Classes, Endurance, or Yoga Tonight WOD: AMRAP in 8 Minutes 4 Power Cleans (135#/95#) 4 Burpees 4 Pistols -2 Minutes Rest- AMRAP in 8 Minutes 6 Front Squats (135#/95#) 3 CTB Pull-Ups 9 Toes-to-Bar -2 Minutes Rest- AMRAP in 8 Minutes 200m Run 5 Shoulder to Overhead (135#/95#) 10 KB Swings (53#/35#)   Science Proves That Sleeping...

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11/25/2014

11/25/2014

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-20-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

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11/24/2014

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SWOD: Build up to a 1RM Squat Clean A1) Ring Rows 15/15/15/15 A2) L-sits, max hold x 4 sets   Trigger Points And Weightlifting: Sternocleidomastoids How To Avoid The Void Of Holiday Overeating It's Not CrossFit... Upcoming Events at CFMG Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...

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11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

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11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

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11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

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11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

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11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

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11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

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11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

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