A+ R A-

12/20/2013

 

Dim lights Embed Embed this video on your site


Please join us for our CFMG 2nd Annual Ugly Sweater Holiday Partner WOD and Paleo Potluck.  The fun begins at 5pm! (This is also the WOD programmed for today, for those of you who are unable to make it to the party)


Partner WOD:

Buy in: 200m fireman carry

2 rounds:

-25 Goblet Pause Squats (53#/35#)

(Partner A holds a goblet squat at the bottom while Partner B completes 2 burpees. Teams must complete 50 burpees in order to move on to the next movement.)

-12 Pull-Ups

(Partner A completes all 12 reps while partner B holds a handstand. Partner B begins once Partner A has finished their reps)

-25 Push-Ups

(Partner A completes all the reps while Partner B holds a plank. Partner B begins once Partner A has finished their reps)

-12 V-Ups

(Partner A completes all the reps while Partner B holds a wall squat. Partner B begins once Partner A has finished their reps)

-25 Push-Press (95#/65#)

(Partner A completes all the reps while Partner B hangs from a pull-up bar. Partner B begins once Partner A has finished their reps)

Cash out: 800m Run (together)

-For time-


CrossFit Closes Down, Upsets Participants

20 Things To Let Go Of, Before The New Year

4 Steps To Giving Happy Memories Not Toxic Toys


CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

Latest W.O.D.

Prev Next

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:3 W.O.D.

Read more

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:120 W.O.D.

Read more

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:106 W.O.D.

Read more

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

ian - avatar ian 25 Jul 2014 Hits:160 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:64 W.O.D.

Read more

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:134 W.O.D.

Read more

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:...

ian - avatar ian 24 Jul 2014 Hits:154 W.O.D.

Read more

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:248 W.O.D.

Read more

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

ian - avatar ian 22 Jul 2014 Hits:198 W.O.D.

Read more

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...

ian - avatar ian 21 Jul 2014 Hits:222 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:229 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:105 W.O.D.

Read more