A+ R A-


So Cal Regionals coming up soon! Here is a preview of the partner deadlift.


WOD- Bear Complex

5 rounds for Max Weight

Rest 2-3 Minutes between rounds

7x through the sequence below =1 round, rest anywhere but the floor


1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

Score = Heaviest Load

Your goal here is to increase the weight with each round. Work up to a max set.

Chasing the Champ

Oven Baked Sweet Potato Fries

CFMG's CrossFit Endurance Class meets tonight from 6pm-7pm, and then again on Thursday from 6pm-7pm. More info HERE.

Please sign in. Thank You.


A1) OHS 6/6/5/5/5

A2) Plank hold 30 seconds x 4


6 Burpees

9 Sit ups

12 Goblet Lunges (53#/35#) (6 per leg)

7 Rounds

CrossFit Nutrition 101 Today at 430 : Get all the info you need to get the results you want. $45 reserves your spot in Coach Dawn's Class. Recommend for all members who haven't taken it yet!

"It's Just a Soft Drink"

Mental Toughness with OPT

Please sign in. Thank You.

Anthony C. at the Frog Man Competition

Partner WOD

One partner holds the top of the Deadlift (135#/95#) while the other works

5 Pull ups

10 Push ups

15 Air squats

AMRAP in 15 Min

(only count complete rounds, you can switch places whenever you want)


Rest 2 Min

50 KB Swings (53#/35#) (One Person working)

Run 800 M (team must run together)

2 Rounds

15 Min Cap

**If there is a team of 3 directions will be on the whiteboard**

Regional Show Update

Brussels Sprout Chips



Just a reminder, the CFMG Oly Club will now meet from Noon-2pm

Please sign in. Thank you.


AMRAP in 6 min

3 Hang Cleans (225#/135#)

12 Burpees

Rest 3 min

800m run

100 Air Squats

-For time-

FREE Beginner WOD at 10am

8 Burpees

10 Static Lunges

12 Sit-ups

200m run

-AMRAP in 10 min-

Attentions new members, The Saturday Foundations session happens today between 11am-1pm with Coach Ian

Please sign in. Thank you.

Dim lights Embed Embed this video on your site

15 min. skill practice:

-Kipping pull-ups/butterfly pull-ups

-HSPU Progressions (Use a spotter)

-Ring dips

*If you can do all of these, pick one and do a few sets of 10-15 reps.


Push/split jerk 2/2/1/1/1....

You'll have 20 minutes to reach a 1 rep. max. (1RM)


Max. kipping pull-ups in 1 min

rest 1 min

Max. Push-ups in 1 min

Rest 1 min

Max. Sit-ups in 1 min

Score = total reps for all three movements

The Whole9 Five Movements Series Part 1 and Part 2

15 Big Little Things You Can Do in 15 Minutes

Pelvic Thrusting Cats

Please sign in. Thank you.


"Member #1"

Buy in: 400m run

4 Muscle-ups -or- 10 Chest to bar pull-ups

26 KB Swings (53#/35#)

83 Thrusters (45#)

Cash out: 400m run

-For time-

Attentions new members, Foundations #3 happens tonight at 6pm with Coach Geo

The Real Deal with Adrenal Fatigue

Skinny Fat

Please sign in. Thank you.

Schedule change: Open gym on Sundays will now be from 9am-Noon and the CFMG Oly. Weightlifting Club will meet from Noon-2pm.


AMRAP in 7 min

5 Cleans (155#/105#)

5 Shoulder-to-overhead (155#/105#)

2 Static barbell lunges (155#/105#)

The static lunges may be executed with the barbell in the front racked position or on your back.

Rest 2 min

AMRAP in 7 min

800m run (once)

10 Toes-to-bar

5 Burpees

*Larger classes will be ran in heats.

Attentions new members, Foundations #2 happens tonight at 6pm with Coach Geo

Foods That Have Gotten a Bum Rap

Fight Training and CrossFit Regionals

Rhubarb and Berry Dessert Sauce

Page 149 of 196

Latest W.O.D.

Prev Next



Open Gym 9:30-11:30

ian - avatar ian 01 Aug 2015 Hits:14 W.O.D.

Read more



SWOD: Deadlift 3/3/3/3/3   WOD: "The Triangle Couplet" 15-10-6 Thrusters (165#/115#) Bar Muscle Ups -For Time-   Free Beginner WOD at 10am Skill: Thruster WOD: 15-10-6 Thrusters Burpees -For Time- * 200m run in-between each round      

ian - avatar ian 31 Jul 2015 Hits:60 W.O.D.

Read more



SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

ian - avatar ian 30 Jul 2015 Hits:39 W.O.D.

Read more



SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

ian - avatar ian 29 Jul 2015 Hits:42 W.O.D.

Read more



Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:70 W.O.D.

Read more



Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:86 W.O.D.

Read more



SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

ian - avatar ian 26 Jul 2015 Hits:92 W.O.D.

Read more



  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:51 W.O.D.

Read more



  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

ian - avatar ian 24 Jul 2015 Hits:61 W.O.D.

Read more



Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:71 W.O.D.

Read more



Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:100 W.O.D.

Read more



Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:114 W.O.D.

Read more