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W.O.D.

SPECIAL VIDEO ANNOUNCEMENT PLEASE WATCH

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Remember we have our new 5:30am Class Today!

This class will be held on Tuesdays and Thursdays, coached by Coach Tami McHugh. We will launch this class starting next week. We may expand this class to another day if there is an interest, but we may also cancel this class if there is little interest. We will consider this a probationary period

SWOD

Cleans 3/3/2/2/1/1

WOD

10 Overhead Squats (135#/95#)

15 Burpees

400 M Run

3 Rnds

Betsy Tami and Lindsay working on their Cleans. Who will PR today?

Family, Career, and CrossFit

CrossFit and SAT Prep


Partner WOD

100 Barbell Thrusters (45#)

100 Sit ups

100 Pull ups

AMRAP 13 Min

One Person Working at a time

Rest 1 Min

100 Push Ups

100 KB Swings (53#/35#)

100 Air Squats

AMRAP 13 Min

One Person Working at a time


A shot from the advanced oly clinic this weekend at CFMG

 

In case you missed it, an under water swim was on the CF main site

18 Underrated Paleo Blogs

 


 

OPEN GYM

10am-1pm, $5 drop in fee for non-members


Happy Birthday to Reggie and, can anyone guess who this other guy is?


WOD:

200 Double unders (sub = 200 singles)

40 KB sumo deadlift high pull (53#/35#)

150 Double Unders (sub = 150 singles)

30 KB sumo deadlift high pull

100 Double unders (sub = 100 singles)

20 KB sumo deadlift high pull

50 Double unders (sub = 50 singles)

10 KB Sumo deadlift high pull

-AMRAP in 15 minutes-

1 round = 600 reps


The Cost of CrossFit

Rise of the Cardio Machines

Quitting Rice




The Purple Team! Checkout the socks!


WOD:

AMRAP in 20 min

10 Power snatches (95#/65#)

5 Bar-facing burpees

10 Hang cleans (95#/65#)

5 Bar-facing burpees

400m run


Whole30 Approved Bacon

Improving the Oly Lifts for Non-Oly Lifters

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Sami working hard during the Expansion Party Team WOD this past Saturday.


SWOD: Thrusters 6/6/5/5/5


WOD:

AMRAP in 6 min

5 Bar Muscle-ups (sub = 5 CTB Pull-ups)

10 Toes-to-bar

20 Goblet Lunges (53#/35#)


Rest 2 min


AMRAP in 6 min

5 Deadlifts (225#/135#)

10 Hand-lift push-ups

15 Box Jumps (24"/20")


The Foundation is Nutrition

Running Warm-up Basics

At the gym


SWOD:

Strict Press 5/5/5/4/4


WOD:

AMRAP in 7 min

5 Burpees

10 KB Swings (53#/35#)

15 Sit-ups


Rest 1 min


800m run

-For time-


We still have space available for this weekends Advanced Olympic Weightlifting Clinic. Reserve your spot for this clinic today!

Regional Tickets Now On Sale

Nutrition and Depression

Announcing our new 5:30am Class!

This class will be held on Tuesdays and Thursdays, coached by Coach Tami McHugh. We will launch this class starting next week. We may expand this class to another day if there is an interest, but we may also cancel this class if there is little interest. We will consider this a probationary period Laughing.


SWOD:

Power Cleans 4/4/3/3/3 (Your first set should be done with about 70% of your 1RM. Your sets do not need to be unbroken but you should be moving quickly to get the set done)


WOD:

30 Squat Cleans (# = your bodyweight)

-For time-

*13 Minute cap


Sweaty Sundays at Lululemon

CFMG is partnering with Lululemon for their "Sweaty Sunday" classes during the month of April.

These will be free classes held on Sunday from 10 am to 11 am.  Please come show your support and get a great CF workout!

This Sunday April 1st Geo will be coaching the class.  Click Here for directions and more information.


Wiki Clean and Jerk

Primal Crackers

Break Up With Your Scale


Page 107 of 151

Latest W.O.D.

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8/2/2014

8/2/2014

WOD: 3 Power Snatches (135#/95#) 6 Overhead Squats (135#/95#) 9 Box Jumps (30”/24”) -5 Rounds for Time- Free Beginner WOD at 10am Skill: Deadlift WOD: 5 Deadlifts 10 Push-Ups 15 Sit-Ups 200m Run -AMRAP in 12 Minutes-   {youtube}UUXTo3dt8TiauxltUe2HJdhg{/youtube} The Arms Race And Olympic Lifting Psychologists Find A Surprising Thing Happens To Kids Who Read Harry Potter

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8/1/2014

8/1/2014

SWOD: Hatch Squat Program Week #5 Day #2 Back Squat: 65%x6, 70%x6, 80%x6, 80%x6 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: 20 Pull-Ups 15 Sit-Ups 10 Thrusters (135#/95#) -3 Rounds for Time- (8 minute cap)   Don't Swing Your Kids By The Arms, Please Melting That Old Advice About Ice Roasted Broccoli With Crispy Prosciutto And Balsamic Vinegar Coconut Water Changes Its Claims

ian - avatar ian 30 Jul 2014 Hits:126 W.O.D.

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7/31/2014

7/31/2014

Team WOD: 10 Toes-to-Bar 400m Run -10 Rounds for Time and Distance on Rower- Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds. {youtube}grxVHi5LpRo{/youtube} "Fourging" Elite Fitness The Paleo Proposal Kevin Ogar: Life After The Injury

ian - avatar ian 29 Jul 2014 Hits:117 W.O.D.

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7/30/2014

7/30/2014

SWOD: Bench Press: 10/10/10 WOD: “Bell” 21 Deadlifts (185#) 15 Pull-Ups 9 Front Squats (185#) -3 Rounds for Time- Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck...

ian - avatar ian 29 Jul 2014 Hits:163 W.O.D.

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7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

ian - avatar ian 27 Jul 2014 Hits:143 W.O.D.

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7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

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7/27/2014

7/27/2014

Open Gym 9am-Noon

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7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:165 W.O.D.

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7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

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7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:282 W.O.D.

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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