A+ R A-

W.O.D.

 

Open Gym from 10am-1pm

Drop in fee for non-members is $5

 

Next Ladies Night Coming Soon!

 

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You can donate to the CFMG Fight Gone Bad Project Team HERE. This money will go to support The Special Operations Warrior Foundation and The CrossFit Foundation. Thank You to all of you who have already donated, it means a lot to us to have you donate some of you hard earned money.

 

WOD

"Fight Gone Bad"

Wall ball shots (20#/14#)

Sumo deadlift high pull (75#)

Box Jump (20")

Push-press (75#)

Row for calories -or- burpees

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We may have to substitute burpees for rowing if we have a larger class.

 

FREE Beginner WOD at 10am today!

AMRAP (As Many Rounds/Reps As Possible) in 12 min

5 Burpees

10 Push-ups

15 Air Squats

200m run


Why are we doing FGB today?

Listening to Your Body

Who remembers this Throwdown?


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SWOD

A1) Strict Press 12/12/12

A2) Max strict pull-ups x 3 sets


WOD

Buy in: 400m run

5 Rounds

9 Toes-to-bar

6 Burpees

3 Muscle-ups (Substitution = 3 kipping pull-ups)

Cash out: 400m run

-For time-

 

Don't forget about all the events happening within the CFMG Community!


Butterfly Muscle-ups

Attitude and Perspective

CrossFit King Kong

Starting CrossFit. A Beginners Guide to CrossFit

SWOD

Overhead squat 8/8/8/6/6

To get the bar off your back to start your OHS, you will execute a snatch balance.

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WOD

10 Hand-lift push-ups

10 Power cleans (135#/95#)

200m run

-AMRAP in 13 min-

 

Besty takes 2nd place in her age group, 2011 TriRock

Spicy Buffalo Chicken

Optimal Training

 

WOD

AMRAP in 6 min

10 Chest-to-bar pull-ups

10 Pistols

Rest 2 min

AMRAP in 6 min

15 kettlebell swings (53#/35#)

15 sit-ups

Rest 2 min

For time

800m run


Upcoming events CFMG Nutrition and Lifestyle Course, RX Jump Rope Clinic, Orange Kettlebell Club Beginner Kettlebell Seminar, CFMG Beach WODs & Cookout Potluck, Ladies Night, & Guys Night

Broad, General, and Inclusive Fitness

The Hopper

Nutrition in 60 Seconds


We like to have Fun!

 

SWOD: 1 Squat clean/5 Push or Split Jerks x 6 sets

You must pass through a full squat before you execute your push/split jerks, i.e. you may power clean and then front squat, or you may squat clean.

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WOD:

20 Seconds Alternating Jumping Lunges

10 Second rest

20 Seconds Burpees

10 Second rest

-8 Rounds, for total reps-

 

Join us on Tues. Sept 27th from 6pm-7:30pm for the CFMG Nutrition and Lifestyle Course. We highly recommend all members of the CFMG Community take this course. it is also open to the public.

Why You Should Olympic Lift

Running Economy Improves by 8% with Weight Training

Eating Like a Caveman

 

WOD

2011 Open Sectional WOD 11.2

9 Deadlifts (155#/100#)

12 Hand-lift push-ups

15 Box Jumps (24"/20")

-AMRAP in 15 min-

 

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40 Years of Insight, Part 1

Yoga for the Type-A

CFMG Endurance Team


OPEN GYM FROM 10 am to 1 pm

Page 119 of 138

Latest W.O.D.

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4/25/2014

4/25/2014

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details: -4 Month commitment required-$150 per month (freeze or keep your current class membership)-Limited to 12...

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4/24/2014

4/24/2014

WOD: 800m Run 600m Run 400m Run 200m Run 100m Run 50m Run -For Time- 1:1 work to rest ratio Today would be a good day to bring your stopwatch.   Why Babies Are The Next Performance Enhancing Drug AMRAPing With Jason Khalipa A Rough Guide To Spotting Bad Science

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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:174 W.O.D.

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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:133 W.O.D.

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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

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4/20/2014

4/20/2014

Gym Closed Happy Easter!

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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...

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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...

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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

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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...

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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  

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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

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