A+ R A-

W.O.D.

-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


SWOD

Hanging Power Snatch

3/3/3/3/3


WOD

10 Front Squats (155#/105#)

20 KB Swings (53#/35#)

30 Double Unders

4 Rounds for time

 

Orlando Goes Team

How bad is peanut butter

WOD

A1) Weighted Push Ups 10/10/10/10

A2) Farmers Walk Weighted KB's/DB's 200M x 3

WOD

8 min AMRAP

9 Toes to Bar

12 Burpees

15 Push Press (95#/65#)


Roy hitting the farmers carry on the final WOD of the Weekend.

Scientific Fat Loss Facts

Stronger: Zack Height

MWOD

1 Min Each Arm Front Rack Band Stretch - 6.45 in this Video

1 Min Each Leg Couch Stretch

WOD

400 M Run

30 Sit ups

12 Hang Cleans (185#/115#)

3 Rounds

25 Min Cap - scale weight accordingly

Are You Recovering or Just Resting?

Evolution of the Games



WOD

OHS 3/3/3/3/3

A1) Sumo Deadlift 8/8/8/6/6

A2) Max Burpee Box Jumps  in 1 Min x 5 (24'/20')

Score is the total amount of Burpee Box Jumps completed over the 5 Rounds

Coach Ian handling that 100 pound DB last weekend!

How your goals are shaped by your environment

Thoughts on Flexibility

Congratulations to all the Regional Competitors this weekend! Great job CFMG!

We also want to thank all the members for their support.

WOD

100 Pull Ups

100 KB Swings (53#/35#)

100 Double Unders

100 Goblet Squats (53#/35#)

-For Time-

This is a version of a WOD from the 2011 Regional Event

 

World Record Footage

The Voodoo Band


Page 107 of 157

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