A+ R A-

W.O.D.

There will be no regular 6pm class this Friday. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner.


WOD:

Buy in: 800m run

21-15-9

Overhead squats (115#/85#)

Box Jumps (Games Standard)

Cash out: 800m run

-For time-

 

Overhead Squats

Are you an endurance athlete? Did you know CFMG has an endurance team!?!? Join some of the team this Saturday for theFearless 5K.

This Saturday, for all the regular classes, we will be doing "Grace". This is to support Barbells for Boobs. All we ask, if you want to be awesome and get a shirt, is that you register for the event HERE. Thank you!

Banana Nut Paleo Bread w/ Pumpkin

Ingredients

3 cups almond flour

2 teaspoons baking soda

1/2 teaspoon salt

1/4 cup coconut oil, melted

4 large eggs

2 very ripe bananas, mashed

3 teaspoons vanilla

3 teaspoons vanilla

3 teaspoons cinnamon

1/2 cup walnuts, chopped

1/2 cup pumpkin

 

Cooking Directions

1) Preheat oven to 350°

2) Combine the almond flour, baking soda, and salt in a small bowl

3) In a separate bowl, mix together the coconut oil and eggs

4) Mix the flour combination into the oil and eggs, and stir until well blended.

5) Add in the mashed bananas, pumpkin, vanilla, cinnamon, and walnuts.

6) Put batter into greased loaf pan. Bake for 25-30 minutes.

7) Enjoy!


SWOD:

A1) Hang Clean 3/3/3/3/3

A2) Weighted sit-ups 12/12/12/12


B1) Strict press 6/6/6/6/6

B2) Plank hold 45-60 seconds x 4 sets

 

Did you know CFMG has a Massage Therapist on site? Schedule your appointment today. Conact Shedara HERE.

Work in Corporate America? Share this piece with your HR Rep or someone who controls your corporate wellness program, if you have one.

 

There will be no regular 6pm class this Friday. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner this week.



SWOD: Back Squat 2/2/2/2/2


WOD:

-AMRAP in 13 min-

6 Muscle-ups (sub. = 15 Pull-ups)

12 KB Swings (53#/35#)

6 Pistols

200m run


This Saturday, for all the regular classes, we will be doing "Grace". This is to support Barbells for Boobs. All we ask, if you want to be awesome and get a shirt, is that you register for the event HERE. Thank you!

Are you an endurance athlete? Did you know CFMG has an endurance team!?!? Join some of the team this Saturday for the Fearless 5K.

BJ Penn Muscle Ups

Ice, Ice Baby

Westside Barbell Squats

OPEN GYM FROM 10am-1pm

Come work your weakness!

 



Partner Strength WOD

You and your partner have 12 Min total working with only one bar

Find your 3 Rep Max of Deadlift

Reps must be unbroken

Partner WOD

50 Pull Ups

50 Box Jumps (24'/20')

50 KB Swings (53#/35#)

50 Air Squats

25 Burpees

200 M Run (Must be done together)

2 Rnds

Besides the run one partner is working at a time reps may be divided up however you choose

FREE 10 AM WOD

600 M Run (once)

5 Burppes

10 KB Swings

15 Air Squats

AMRAP 12 Min


A picture from a Partner Challenge WOD Last Year

Strong Woman

CF Commercial

WOD

Snatch Balance 3/3/3/3/3

*Be Sure to pause at the bottom of each rep

WOD

15 Double Unders

10 Air Squats

5 Push Ups

10 Rounds

*Time cap is 15 Min*


Competition at CF Del Mar on November Fifth

Wrist Pain on the Snatch Balance? Watch this

WOD

A1) Heavy Russian KB Swings 8/8/8/8/8

A2) Four sets of Max Ring Dips

*score = total ring dips and weight on KB Swing

WOD

3 Push Press (115#/75#)

3 KB swing (53#/35#)

6 Push Press

6 KB Swings

9 Push Press

....

8 Min AMRAP

Ring Dip Progression

Need Some Personal Time with a CFMG Coach

WOD

200 M Run

7 Squat Cleans (155/105#)

14 Box Jumps (24'/20')

AMRAP in 20 Min

12 Steps to a Perfect Clean

Still Time to Sign up, we will have a big group from CFMG running this 5K


Page 114 of 138

Latest W.O.D.

Prev Next

4/23/2014

4/23/2014

Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand. "Testing" 30 Muscle-Ups -For Time- Or 4 CTB Pull-Ups 4 Hand Release Push-Ups -10 Rounds for Time-   -Rest 2 Minutes-   AMRAP in 4 Minutes Burpee Box Jumps (24"/20")   An Appreciation of Meb Keflezighi Younger Skin Through Exercise From Tex-Mex and Pork Rinds...

ian - avatar ian 19 Apr 2014 Hits:136 W.O.D.

Read more

4/22/2014

4/22/2014

"Testing" 30 minutes to build up to a 1RM split jerk + 1 Mile Run -For Time-   Modern Medicine May Not Be Doing Your Microbiome Any Favors Why Is A CrossFit Gym Suing Scientists? Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally

ian - avatar ian 19 Apr 2014 Hits:122 W.O.D.

Read more

4/21/2014

4/21/2014

"Testing" 30 minutes to build up to a 1RM clean + Max set of unbroken kipping pull-ups x 1 {youtube}lI0g7DF14vc{/youtube} 14 National Park Week 2014 Events Runners Return To Finish 2014 Boston Marathon

ian - avatar ian 19 Apr 2014 Hits:175 W.O.D.

Read more

4/20/2014

4/20/2014

Gym Closed Happy Easter!

ian - avatar ian 14 Apr 2014 Hits:37 W.O.D.

Read more

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:165 W.O.D.

Read more

4/18/2014

4/18/2014

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

ian - avatar ian 14 Apr 2014 Hits:165 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:171 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:193 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:182 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:253 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:52 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:183 W.O.D.

Read more