A+ R A-

W.O.D.

CFMG IS CLOSED TODAY AND TOMORROW! NO CLASSES

AT HOME WOD

7 Push ups

7 Squats

7 Jumping Jacks

7 Sit ups

7 Rnds

POST TIMES TO OUR FACEBOOK!


Heel cords of a Cheetah

CrossFit and Reebok

CFMG WILL BE CLOSED TOMORROW AND SUNDAY DUE THE CROSSFIT GAMES

Strength WOD

Deadlift

10/10/8/8/8

Muscle Ups

5/5/5/5/5

(bar or ring, if you can not do them then sub in 8 pulls ups and 8 Box Dips)

WOD

10 Box Jumps (24'/20')

10 Knees to Elbows

5 Rnds

2009 Games


2010 Games

 

CF Games Update

Deadlift Set Up

DO NOT EVER DO THIS


WOD

9 Back Squats (155#/95#)

12 Sit ups

15 Bar Facing Burpees

200 M Run

AMRP 15 Min

Erik, Jonas and Casey during the team WOD on Tuesday Morning

Decadent Fruit Dip

Bar Facing Burpees

Swimming at the Games?

CFMG GAMES CONTEST

Get a picture with you in your CFMG T shirt  and any CF Celeb/friend/judge/anyone! and post it to the CFMG facebook page!  The photo that gets the most "likes" will win a Smoothie King Gift Card!

REMINDER CFMG WILL BE CLOSED THIS SATURDAY 7/30 AND SUNDAY 7/31 DUE TO THE CF GAMES

WOD

A1) Split Jerk 6/6/6/6/6

A2) Russian KB Swing 8/8/8/8/8

(swing to eye level)

7 Power Snatch (115#/85#)

21 Double Unders

AMRP 8 Min

 

Coach Fletcher on the Affilate Page 7/26

Power Snatch vs Squat Snatch

So Cal Qualifiers

WOD

Teams of three


800 M Run 
60 Box Jumps (24'/20')
60 Chest to Bar Pull ups
60 KB Swings (70#/53#)
60 Walking Lunges w/ Plate overhead (45/25)
60 Toes to Bar
60 Front Squats (95#/65#)
60 Burpees
60 Push Press (95#/65#)
60 Sit ups
Go out the garage door jog to the east end (take a right) of the building and
Broad Jump
to the second garage door to finish



Will Team Shenny + Demi team up for the WOD today!?

 

**All exercises are done in teams of 3 with 2 people working at a time and one person resting.  The running and the broad jumps will be done as a team (all three people complete that movement together).

**Teams may have two barbells and KB’s. Unless there is not enough equipment available 

**Communicaiton will be Key! You must get to 60 reps as a team and with two people working counting will be tricky

 

Broad Jump

The Broken Fitness Industry

WOD

Tabata Air Squats

Rest

200M Run

5 Power Cleans (185#/115#)

10 Clapping Push ups

12 Min AMRP

 

LCI Last year.  Now we have double the space and double the athletes!

Maybe we will try these next time

Tabata Demo at CF Oahu

 

Open Gym 10am-1pm

 

Dim lights Embed Embed this video on your site

CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!

WOD

Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run


Dim lights Embed Embed this video on your site

 

Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run

 

Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques


Page 155 of 168

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12/21/2014

12/21/2014

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12/20/2014

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9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/18/2014

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SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
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12/16/2014

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12/15/2014

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SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

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CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

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WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

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  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

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12/10/2014

12/10/2014

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