A+ R A-

8/23/2011

Best place to park for the 2011 Left Coast invitational

THE GYM WILL BE CLOSED THIS SATURDAY DUE TO THE LEFT COAST INVITATIONAL WE ARE HOSTING! We will post a WOD.  If you are free and want to come cheer on your friends you are welcome to come down! Competition kicks off at 8:30 AM

WOD

Shuttle Runs

5 Rnds

Rest 1 Min Between Rnds, Score = Total Time

Rest 5 Min then

12 Deadlifts 185#/135#

12 Burpees

AMARP 8 Min

 


Random Meals and School Lunch Ideas- Everyday Paleo

Jill Spealler comments on her Games Experience

Below is a link to an article by Blair Morrison.  He was a competitor at the 2011 CF Games and he runs a site called Any Where Fit.  He is a big proponent of fitness and chooses to do most of his workouts outside in the elements.  He is a great writer and has put together an interesting piece about fitness and what it means.  Take sometime to sit down, read and absorb this article. 

Fitness is...

"So, essentially, the gym becomes a refuge. Here we have control over our decisions, we make progress every day, and we do it for ourselves. It’s a one-hour vacation from “real” that we need to take and appreciate. Which is why I can never understand why people are afraid of it. Don’t dread this hour, take pleasure in it!"

-Blair Morrison

Latest W.O.D.

Prev Next

10/31/2014

10/31/2014

HALLOWEEN COSTUME WOD DAY! Come to your regular scheduled class in costume (optional, of course) SWOD: 3 Position Snatches x 5 Sets High Hang Power Snatch, Hang Power Snatch, Squat Snatch WOD: -5 Rounds for Time- 3 OHS (135#/95#) 2 Rounds of “Cindy” (1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air...

ian - avatar ian 29 Oct 2014 Hits:131 W.O.D.

Read more

10/30/2014

10/30/2014

Mobility: A1) Overhead Stretch, External Rotation Bias with Band 1 Minute/Arm x 2 Sets A2) Shoulder Capsule Mobilization with KB 1 Minute/Arm x 2 Sets WOD: Handstand Walk (Sub = 60 Seconds Handstand Hold) 10 Toes-to-Bar 12 KB Swings (53#/35#) 200m Run -AMRAP in 13 Minutes- {youtube}yg9bB-OzJ5g{/youtube} How Your Primal Connection To Water Runs Deeper Than Thirst Curiosity: It...

ian - avatar ian 28 Oct 2014 Hits:134 W.O.D.

Read more

10/29/2014

10/29/2014

SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

ian - avatar ian 28 Oct 2014 Hits:168 W.O.D.

Read more

10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

ian - avatar ian 27 Oct 2014 Hits:168 W.O.D.

Read more

10/27/2014

10/27/2014

SWOD: Turkish Get-Ups 4/4/4/4 (each arm) {youtube}GdAXt7YyGe0{/youtube} WOD: 200m Run 20 Wall-Balls (20#/14#) 20 Toes-to-Bar 20 Push-Ups 20 Box Jumps (24"/20") 20 Ground to Overhead (135#/95#) 20 Burpees 200m Run -For Time- Smells Turn Up In Unexpected Places The Race To Nowhere In Youth Sports The 13 Toughest Races Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG...

ian - avatar ian 26 Oct 2014 Hits:226 W.O.D.

Read more

10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

ian - avatar ian 24 Oct 2014 Hits:92 W.O.D.

Read more

10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

ian - avatar ian 24 Oct 2014 Hits:111 W.O.D.

Read more

10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:162 W.O.D.

Read more

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

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

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:198 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:189 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:202 W.O.D.

Read more