A+ R A-

8/20/2011


 

Pregnant & Strong!

 

WOD

15 Kettlebell Swings (53#/35#)

200m run

30 Box jumps (24"/20")

200m run

15 Kettlebell sumo deadlift high pulls (53#/35#)

-3 rounds for time-

 

Free Beginner WOD at 10am

10 Push-ups

10 Air squats

10 Kettlebell Swings

200m run

-AMRAP (As Many Rounds As Possible) in 12 min-


One of our members here at CFMG is Running the Leadville Trail 100 this weekend! Yes a 100 Mile race!  Jason C has been training hard for the past few months using CrossFit and CrossFit endurance programming to prepare for this race.  He has recently met with Coach Dawn Fletcher for some last minute race adjustments and mental preparation.  Be sure to ask him about it when you see him next! We placed a course description and link to the event below.

The 100 Mile back and out course is in the midst of the Colorado Rockies Low point 9,2000 feet, high point is Hope Pass at 12,600 feet. Majority of the race is on forest trails with some mountain roads. Click here for more information on this amazing race!

 

The Whole9 Seafood Trifecta

Rest Days!

Latest W.O.D.

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6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:71 W.O.D.

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:47 W.O.D.

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:84 W.O.D.

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06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:98 W.O.D.

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06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

ian - avatar ian 23 Jun 2015 Hits:140 W.O.D.

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06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

ian - avatar ian 23 Jun 2015 Hits:139 W.O.D.

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06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

ian - avatar ian 22 Jun 2015 Hits:165 W.O.D.

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06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

ian - avatar ian 21 Jun 2015 Hits:176 W.O.D.

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06/21/2015

Gym Closed Happy Father's Day!

ian - avatar ian 16 Jun 2015 Hits:157 W.O.D.

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06/20/2015

06/20/2015

Skill Review: Kipping Pull-ups and Bar Muscle-ups   WOD: 3 Rounds for Time: 7 Bar Muscle-Ups (Sub = 14 Pull-Ups) 7 Squat Clean & Jerks (205#)   Team Finisher: 50m Yoke Carry Sprint Relay   Free Intro Workout at 10am Skill: Overhead Squat WOD: 8 Overhead Squats 10 Ab-Mat Sit-Ups 8 Jumping Lunges 200m Run -4 Rounds for Time-     The Definitive Guide To Napping Risky Outdoor Play Positively Impacts...

ian - avatar ian 16 Jun 2015 Hits:182 W.O.D.

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06/19/2015

06/19/2015

SWOD: Hatch Week #12 Day #2 Back Squat 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 75% Front Squat 5 @ 60% 5 @ 70% 5 @ 75%   WOD: AMRAP in 8 Minutes of: 3 Rope Climbs 6 Single Leg Kettlebell Deadlifts, Right Leg (70#/53#) 6 Single Leg Kettlebell Deadlifts, Left Leg (70#/53#) 9 Russian Kettlebell Swings (70#/53#)   The Truth Hurts: Part 1 CrossFit Kids:...

ian - avatar ian 16 Jun 2015 Hits:212 W.O.D.

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06/18/2015

06/18/2015

WOD: 500m Row 10 Overhead Squats (135#/95#) 10 Burpees 50 Double Unders 10 Overhead Squats 10 Burpees 400m Run 10 Overhead Squats 10 Burpees   Post Workout: Weighted Dips: 8/8/8/8   The Only 4 Training Variables You Need To Plan Your Own Workouts To Dairy Or Not To Dairy? When It Comes To SPFs And Sunscreens, We're Still In The Dark   {youtube}YxpZgGX1lTA{/youtube}

ian - avatar ian 16 Jun 2015 Hits:270 W.O.D.

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