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12/24/2011


There is no Noon class today, but we will still be holding the 8am, 9am, and Free Beginner Class at 10am. There is also no Open Gym tomorrow.


"Running Reverse Annie"

200m run

10 Double Unders

10 Sit-ups

200m run

20 Double Unders

20 Sit-ups

200m run

30 Double Unders

30 Sit-ups

200m run

40 Double Unders

40 Sit-ups

200m run

50 Double Unders

50 Sit-ups

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 Sit-ups

5 Burpees

10 Air Squats

5 Kettlebell Swings

200m run


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12/29/2013

12/29/2013

Skill: Muscle-ups: We will practice the muscle-up progression. Those of you who have kipping muscle-ups, will work on strict muscle-ups, 5 sets of 2-5 reps. WOD: 4 Ring Muscle-ups (Sub = 10 Pull-Ups) 6 Power Cleans (155#/105#) 8 Lateral Burpees over Barbell 200m Run -5 Rounds for Time-   {youtube}bCeQ2cpyVgc{/youtube}   U.S. Army General Applies CrossFit to Prevent...

ian - avatar ian 28 Dec 2014 Hits:63 W.O.D.

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12/29/2014

12/29/2014

Skill: Muscle-ups: We will practice the muscle-up progression. Those of you who have kipping muscle-ups, will work on strict muscle-ups, 5 sets of 2-5 reps. WOD: 4 Ring Muscle-ups (Sub = 10 Pull-Ups) 6 Power Cleans (155#/105#) 8 Lateral Burpees over Barbell 200m Run -5 Rounds for Time- Virtuosity: Learning to Fail Reset Your Mobility With These...

ian - avatar ian 28 Dec 2014 Hits:15 W.O.D.

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12/28/2014

12/28/2014

Open Gym 0900-Noon

ian - avatar ian 26 Dec 2014 Hits:30 W.O.D.

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12/27/2014

12/27/2014

Main Site WOD 12/6/14: 20 Minute AMRAP 10 Chest-to-Bar Pull-ups 20 Back Squats (95#) 30 Double Unders Free Beginner Class at 10 am Skill: Front Squat WOD: 5 Front Squats (45#) 10 Push-Ups 15 Air Squats 200m Run -AMRAP in 12 Minutes-   CFMG Holiday Hours: Tuesday, December 30th: No 6pm, 7pm Classes Wednesday, December 31st: Open Gym 9am-12pm Thursday, January 1st: Open Gym 9am-12pm Want...

ian - avatar ian 23 Dec 2014 Hits:116 W.O.D.

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12/26/2014

12/26/2014

Open Gym 9am-Noon

ian - avatar ian 23 Dec 2014 Hits:39 W.O.D.

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12/25/2014

12/25/2014

Gym Closed Merry Christmas!

ian - avatar ian 23 Dec 2014 Hits:47 W.O.D.

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12/24/2014

12/24/2014

Open Gym 9am-Noon

ian - avatar ian 23 Dec 2014 Hits:75 W.O.D.

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12/23/2014

12/23/2014

SWOD: A1) Split Jerk 5/5/5/5 A2) Weighted Push-Ups 12/12/10/10   WOD: AMRAP in 6 Minutes 100m Row 5 Burpees Over Rower -Rest 1 Minute- AMRAP in 6 Minutes 100m Run 15 Air Squats   -Rest 1 Minute- AMRAP in 6 Minutes 100 Double Unders (Sub = 150 Single Unders) 20 Toes-to-Bar Top 5 Assistance Exercises For The Jerk A Step-By-Step Guide To...

ian - avatar ian 22 Dec 2014 Hits:122 W.O.D.

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

ian - avatar ian 21 Dec 2014 Hits:155 W.O.D.

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

ian - avatar ian 14 Dec 2014 Hits:58 W.O.D.

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

ian - avatar ian 14 Dec 2014 Hits:140 W.O.D.

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:162 W.O.D.

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