A+ R A-

3/30/2012

The Purple Team! Checkout the socks!


WOD:

AMRAP in 20 min

10 Power snatches (95#/65#)

5 Bar-facing burpees

10 Hang cleans (95#/65#)

5 Bar-facing burpees

400m run


Whole30 Approved Bacon

Improving the Oly Lifts for Non-Oly Lifters

Latest W.O.D.

Prev Next

03/29/2015

03/29/2015

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

ian - avatar ian 25 Mar 2015 Hits:19 W.O.D.

Read more

03/28/2015

03/28/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

ian - avatar ian 25 Mar 2015 Hits:60 W.O.D.

Read more

03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:53 W.O.D.

Read more

03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:61 W.O.D.

Read more

03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:62 W.O.D.

Read more

03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:88 W.O.D.

Read more

3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:121 W.O.D.

Read more

03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:55 W.O.D.

Read more

03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:100 W.O.D.

Read more

3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:111 W.O.D.

Read more

03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:137 W.O.D.

Read more

03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for...

ian - avatar ian 17 Mar 2015 Hits:150 W.O.D.

Read more