WOD
9 Sit-ups
12 Box Jumps (24'20')
15 Toes to Bar
AMRAP 7 Min
-Rest 3 Min-
15 Box Step ups with Plat over head (20 inch box) (45#/25#)
18 Hand Lift Push ups
21 Air Squats
AMRAP 7 Min
2/9/2012
Latest W.O.D.
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5/19/2012
CFMG's Foundations Course will be held this coming Monday (5/21), Wednesday (5/23), and Thursday (5/24) from 6-7pm. You must attend all three sessions. If you are unable to make those times you can come to our Saturday session on 6/2 from 11am-1pm. We WILL NOT be holding a Saturday session...
ian 18 May 2012 Hits:126 W.O.D.
5/17/2012
WOD A1) Weighted Push Ups 10/10/10/10 A2) Farmers Walk Weighted KB's/DB's 200M x 3 WOD 8 min AMRAP 9 Toes to Bar 12 Burpees 15 Push Press (95#/65#) Roy hitting the farmers carry on the final WOD of the Weekend. Scientific Fat Loss Facts Stronger: Zack Height
geo 16 May 2012 Hits:146 W.O.D.
5/16/2012
MWOD 1 Min Each Arm Front Rack Band Stretch - 6.45 in this Video 1 Min Each Leg Couch Stretch WOD 400 M Run 30 Sit ups 12 Hang Cleans (185#/115#) 3 Rounds 25 Min Cap - scale weight accordingly Are You Recovering or Just Resting? Evolution of the Games
geo 15 May 2012 Hits:165 W.O.D.
5/15/2012
WOD OHS 3/3/3/3/3 A1) Sumo Deadlift 8/8/8/6/6 A2) Max Burpee Box Jumps in 1 Min x 5 (24'/20') Score is the total amount of Burpee Box Jumps completed over the 5 Rounds Coach Ian handling that 100 pound DB last weekend! How your goals are shaped by your environment Thoughts on Flexibility
geo 09 May 2012 Hits:172 W.O.D.
5/14/2012
Congratulations to all the Regional Competitors this weekend! Great job CFMG! We also want to thank all the members for their support. WOD 100 Pull Ups 100 KB Swings (53#/35#) 100 Double Unders 100 Goblet Squats (53#/35#) -For Time- This is a version of a WOD from the 2011 Regional Event World Record Footage The Voodoo Band
geo 09 May 2012 Hits:188 W.O.D.
5/12/2012
Modified Schedule this week -No Classes Today -No Open Gym or Olympic Weightlifting Club this Sunday (5/13) WOD: Buy in: 800m run 7 Rounds 5 Burpees 10 Push-ups 15 Air squats Cash out: 800m run -For time- "Modified Cindy" Deadlift or Squat: What's the Diff?
ian 07 May 2012 Hits:100 W.O.D.
5/11/2012
Modified schedule this week -No CrossFit Kids class this Friday (5/11) -No Classes on Saturday (5/12) -No Open Gym or Olympic Weightlifting Club this Sunday (5/13) Pre WOD: A1) V-ups 10/10/10/10 A2) Plank hold, 60 seconds x 4 sets WOD: AMRAP in 10 min 10 Hang Cleans (135#/95#) 10 Bar facing burpees 200m run Bar-facing Burpees V-up Progression The Whole9 Five Movement Series: Part...
ian 07 May 2012 Hits:163 W.O.D.
5/10/2012
Modified schedule this week -No CrossFit Kids class this Friday (5/11) -No Classes on Saturday (5/12) -No Open Gym or Olympic Weightlifting Club this Sunday (5/13) SWOD: Hang Snatch 4/4/4/4/4 then, A1) DB or KB Bent over rows 10/10/10/10 A2) Ring Push-ups, max reps in 15 seconds x 4 sets The CFMG Endurance Class meets today from 6-7pm Hang...
ian 07 May 2012 Hits:256 W.O.D.
5/9/2012
Modified schedule this week -No CrossFit Kids class this Friday (5/11) -No Classes on Saturday (5/12) -No Open Gym or Olympic Weightlifting Club this Sunday (5/13) WOD: OTMEM for 7 min (your score will be the number of successful rounds completed) 3 Ground to overhead (185#/135#) 3 Muscle-ups (Sub = 6 CTB Pull-ups) -Rest 3 min- 50 Sit-ups 1 mile...
ian 07 May 2012 Hits:299 W.O.D.
4/8/2012
Modified schedule this week -No CrossFit Kids class this Friday (5/11) -No Classes on Saturday (5/12) -No Open Gym or Olympic Weightlifting Club this Sunday (5/13) See anyone in the pic. above having problems with their OHS form? SWOD: Overhead Squats 5/5/5/5/10 For the set of 10 use 50% of the weight you used for...
ian 07 May 2012 Hits:343 W.O.D.
5/7/2012
WOD: -AMRAP in 4 min- 30 Burpees 30 Alternating pistols (Sub = 70 Air squats) 50 KB Swings (53#/35#) 150 Double Unders (Sub = 300 Singles) Rest 2 min -AMRAP in 6 min- 30 Burpees 30 Alternating pistols (Sub…
5/6/2012
WOD Get in here and attack a weakness OPEN GYM 9am-Noon Just a reminder, the CFMG Oly Club will now meet from Noon-2pm
5/5/2012
Remember, adjusted Class Schedule Today There will only be an 8 am and 9 am class. Then we will be having the Farewell to Geo and Allie Potluck from 10:30…
5/4/2012
Please sign in. Thank you. SWOD Hanging Power Snatch 6/6/5/5/5 WOD 8 Burpees 16 Plate Push Press (#45/#25) 24 Double Unders 4 Rounds *Do not drop plate from overhead** Just Eat Grass-Fed Interview with Zach Forest Check out the…
5/3/2012
Please sign in. Thank you. WOD AMRAP 6 Min 10 Box Jumps (24'/20') 15 Pull ups Rest 2 Min 12 Deadlifts (225#/135#) 400 M Run 4 Rounds One of these is correct...do you know which one? Fight for Form Mark's Daily…
5/2/2012
So Cal Regionals coming up soon! Here is a preview of the partner deadlift. WOD- Bear Complex 5 rounds for Max Weight Rest 2-3 Minutes between rounds 7x through the sequence below =1 round,…
5/1/2012
CFMG's CrossFit Endurance Class meets tonight from 6pm-7pm, and then again on Thursday from 6pm-7pm. More info HERE. Please sign in. Thank You. SWOD A1) OHS 6/6/5/5/5 A2) Plank hold 30 seconds x 4 WOD 6 Burpees 9…
4/30/2012
Please sign in. Thank You. Anthony C. at the Frog Man Competition Partner WOD One partner holds the top of the Deadlift (135#/95#) while the other works 5 Pull ups 10 Push ups 15 Air…
4/29/2012
OPEN GYM 9am-Noon Just a reminder, the CFMG Oly Club will now meet from Noon-2pm
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