A+ R A-

W.O.D.

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

 

WOD:

"Wittman"

Jeremiah Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


15 KB Swings (53#/35#)

15 Power Cleans (95#/65#)

15 Box Jumps (24"/20")

-7 Rounds for time-

(22 Min cap)

The 22 min cap will be strictly enforced today because we will have to run heats for some of our classes. Also, be prepared to share your plyo. box. We have more boxes on the way, they just aren't ready yet :). Thanks for your cooperation, and GOOD LUCK!


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Be sure to checkout the newest CrossFit Shoe, the Nano 2.0

The 7 Most Common Reactions to Your High-Fat Diet (and How to Respond)

Too Easy Chicken Adobo and Roasted Greens w/ Beets and Garlic



SWOD: Overhead Squat, take 20 minutes to build up to a 1RM,. Then,


A1) Max toes-to-bar in 30 sec. x 4 sets

Rest 30 seconds

A2) Max ring dips in 30 sec. x 4 sets

Rest 30 seconds


If you get in early please spend some time mobilizing so you are ready to execute overhead squats with correct positioning. Here are some videos to help guide you:

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

SWOD: Take 20 minutes to build up to a 1RM Hang Snatch. Then,


A1) Weighted Sit-ups 15/15/15

A2) GHD hip and back extension 15/15/15


Dim lights Embed Embed this video on your site

Fast forward to 1:55 to see the hip and back extension


Dim lights Embed Embed this video on your site

Watch how focused she gets during her set-up. That's 268# in case you couldn't figure it out.


The Penner Family

Swimming Pool Chemicals, Washing Veggies, and Carb Blockers



Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Lindsay during event #3 at the 2011 LCI!


WOD:

12 CTB Pull-ups

12 Shoulder-to-overhead (165#/115#)

10 CTB Pull-ups

10 Shoulder-to-overhead

8 CTB Pull-ups

8 Shoulder-to-overhead

6 CTB Pull-ups

6 Shoulder-to-overhead

4 CTB Pull-ups

4 Shoulder-to-overhead

2 CTB Pull-ups

2 Shoulder-to-overhead

-For time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Ground-to-overhead ladder during the 2011 LCI. What will we come up with this year?!?!?


Pre-WOD: "Heavy" KB Swings, max. reps. in 30 sec. x 5 sets

Try to use a KB that has been intimidating you. Please know that your sets do not have to be unbroken. Between your sets practice your double unders if you are not very proficient at them.


WOD:

Buy in: 25 Burpess

3 Rounds

50 Double Unders (sub = 100 single unders)

20 Push-ups

Cash out: 25 Burpees

-For time-


Mahi Mahi with Mango-Avocado Salsa

Indoor Cardio. Drills

Does Jumping Rope Burn Fat Better Than Running?


Open Gym 9am-Noon

Olympic Weightlifting Club Noon-2pm

 


SWOD: Strict press 8/8/8/8/8

Dim lights Embed Embed this video on your site


WOD:

AMRAP in 15 minutes

8 Strict pull-ups

16 push-ups

8 Power snatches (115#/85#)

400m run


Free Beginner WOD at 10am

AMRAP in 12 minutes

10 Push-ups

5 Kettlebell Swings

10 Squats

5 Burpees

200m run


The Left Coast Invitational is coming soon. Mark your calendar!

He Will Find a Way


For our newer members who haven't completed CFMG's Foundations Course we will be meeting this Saturday (6/2) from 11am-1pm. Please come if you can make it!



Benchmark Friday!

"Nancy"

400m run

15 overhead squats (95#)

-5 rounds for time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


What is Benchmark Friday?

The Overhead Squat

Optimizing the overhead Squat

The Effects of Mental Imagery on Athletic Performance

Page 105 of 157

Latest W.O.D.

Prev Next

9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:7 W.O.D.

Read more

9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:66 W.O.D.

Read more

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:113 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:69 W.O.D.

Read more

9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

ian - avatar ian 16 Sep 2014 Hits:175 W.O.D.

Read more

9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:88 W.O.D.

Read more

9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:106 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:56 W.O.D.

Read more

9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:120 W.O.D.

Read more

9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:175 W.O.D.

Read more

9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:146 W.O.D.

Read more

9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:132 W.O.D.

Read more