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W.O.D.

8am Class Only today!

-CFMG will be closed this coming Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party TODAY! We will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


Read about Lt. Michael Murphy HERE

 

WOD:

AMRAP in 15 min

400m run

10 Deadlifts (225#/135#)

10 Bar facing burpees

Happy Birthday Coach Betsy!

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


SWOD: Hang Power Snatch 3/3/2/2/2 then,


A1) DB or KB bent-over rows 12/12/12/12/12

A2) Strict pull-ups 8/8/8/8/8

Rest 30-45 seconds between sets

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in



WOD:

OTMEM for 15  min

3 Squat Cleans (185#/135#)


Rest 2 min


100 sit-ups

-For time-


Learning the Basics of "Clean Pulls and Cleans"

2226 Sit-ups, World Record

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in


AMRAP in 1 min

Max. toes-to-bar

Rest 30 seconds

AMRAP in 1 min

*Max. close grip push-ups

Rest 30 seconds

-2 rounds for total reps-

*For the close grip push-ups simply touch the tips of your thumbs together, or create a diamond with your hands.

800m run

Rest 2 min

-3 Rounds for time-

(25 min cap)

Your finish time will include your rest periods. If you have your own stopwatch today would be a good day to bring it in.


Is Sprinting Better Than Jogging?

POSE Running

Step up to the Salad Bar


-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-The Weekday Foundations Sessions will continue on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in, and we'll have more small female tank tops too.



SWOD: Overhead squats 3/3/2/2/2


WOD:

-AMRAP in 5 min-

9 Box Jumps (24"/20")

6 Pull-ups

3 Push-press (135#/95#)

Your score will be the total reps completed. 1 Round = 18 Reps


Feeling beat up? Did you know we have a massage therapist on staff here at CFMG? Be sure to schedule a session with Shedara!

You Can't Out-Exercise a Bad Diet

Paleo for Autoimmune Illness

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party! We will only be holding the 8am class this Saturday (5/26)

-Shower update: We hope to have it up and running in about 2-3 weeks. I'm sorry for any inconvenience this may cause but I promise the new shower will be 100x better.

-The Weekday Foundations Session starts tonight from 6-7pm and then continues on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they will be in tonight, and we'll have more small female tank tops too. Sealed



WOD:

In teams of two:

35 Push-ups

45 Thrusters (135#/95#)

55 KB Swings (53#/35#)

65 Sit-ups

400m Run

-2 Rounds for time-

(30 min cap)

Partners share the reps and run together. You can not start the next round until both partners have returned from the run. Time expires once both partners have crossed the finish line. *Add 15 reps to each movement for groups of three.


Killing the Fat Man: Episode 10

9 Training Strategies for Knee Pain


Open Gym: 9am-Noon

Olympic Weightlifting Club: Noon-2pm

 

CFMG's Foundations Course will be held this coming Monday (5/21), Wednesday (5/23), and Thursday (5/24) from 6-7pm. You must attend all three sessions. If you are unable to make those times you can come to our Saturday session on 6/2 from 11am-1pm. We WILL NOT be holding a Saturday session on Saturday 5/26, due to our Memorial Day "Murph" Celebration. Don't forget about our Beach Party and Baby Shower!

CFMG would like to welcome Coach Kelly Denham to the CFMG Coaching Staff! You'll be able to catch her during some of our morning sessions.


WOD:

Buy in: 30 Burpees

5 Rounds

200m run

3 rounds of "Cindy"

Cash out: 30 Burpees

-For time-

(30 min cap)


1 Round of "Cindy" = 5 Pull-ups/10 Push-ups/15 Air squats


Free Beginner WOD at 10am

10 Burpees

10 Sit-ups

10 Kettlebell Swings

200m Run

-AMRAP (As Many Rounds As Possible) in 10 Minutes-


Running the Bars

Put Your Own Mask on First


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