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6/15/2011

For those of you who train in the evenings at CFMG please start using our Mind Body Online system to reserve your spots in classes each week. Most of you are already in the system so simply click on the "sign-up" link (upper right-hand side) type in your name under "Is this your first time?", your name should pop up and select "this is me!" to create your account.
Thank you.

 

Strength WOD

Push Press 3/3/2/2/1/1

WOD

15 Thrusters (95#/65#)

25 Sit ups

AMRP 12 Min

Joe and Jake going through some Back Squats

Common Push Press Issues

Below is a link to some interesting drama that has unfolded with the judging in this years CrossFit Regional in Nor Cal.  Let us know your opinion on who should have been allowed to advance?

DNF and Still going to the Games?

 

REMINDER: We will be CLOSED this Friday, Saturday and Sunday, June 17th, 18th and 19th, due to the CrossFit Regional Event.  Sorry for any inconvenience. If your not busy come cheer us on!


Latest W.O.D.

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11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:74 W.O.D.

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11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:108 W.O.D.

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11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:136 W.O.D.

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11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:122 W.O.D.

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11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:160 W.O.D.

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11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

ian - avatar ian 13 Nov 2014 Hits:57 W.O.D.

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11/15/2014

11/15/2014

Stupid Easy Paleo Seminar with Stephanie Gaudreau 10:30am-12:30pm (There will be no 10am Free Beginner Class or 11am Class) WOD: 30 Wall Balls (20#/14#) 800m Run 60 Double Unders (Sub = 120 Single Unders) 6 Rope Climbs 30 OHS (95#/65#) 800m Run 60 Double Unders (Sub = 120 Single Unders) -For Time- {youtube}BJVqgaySniU{/youtube} Grain Free Apple Pie The Pivotal Role Food Plays...

ian - avatar ian 13 Nov 2014 Hits:116 W.O.D.

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11/14/2014

11/14/2014

SWOD: Build up to a heavy touch and go 3RM Power Clean WOD: OTMEM for 10 Minutes Odd Minutes: 5 Power Cleans (155#/105#) + 6 HSPU Even Minutes: 5 Strict Press (135#/95#) + 6 Lateral Burpees Over the Bar   Are You Important? It Don't Mean A Thing If You Ain't Got That Swing Top Ten Hikes In...

ian - avatar ian 12 Nov 2014 Hits:184 W.O.D.

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11/13/2014

11/13/2014

Skill: Squat Therapy {youtube}B6qwGNiocok{/youtube} WOD: (Main Site WOD from 10/26/14) 400m Run 50 Pull-Ups 400m Run 50 Push-Ups 400m Run 50 Sit-Ups 400m Run 50 Air Squats -For Time-   The Truth About Cast Iron Pots Paleo Thanksgiving How To Get Big And Strong Without Becoming A Mess   Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be...

ian - avatar ian 12 Nov 2014 Hits:203 W.O.D.

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11/12/2014

11/12/2014

SWOD: Snatch Balance 5/5/5/5/5 (Focus on driving yourself under the bar and not the load.) {youtube}AYE1hMf_BJ8{/youtube} A1) Deadlift 4/4/4/4 A2) Weighted Plank Hold, 60 seconds x 4 sets Americans Are The Unhealthiest Snackers In The World Tooth Decay And Carbs: Did Our Ancestors Have Better Teeth Than Us? Inside Of The Entire Human Body   Upcoming Events at...

ian - avatar ian 11 Nov 2014 Hits:207 W.O.D.

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11/11/2014

11/11/2014

Veterans Day, Modified Hours (6:30am, 8:30am, Noon, 4pm, and 5pm classes only) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive...

ian - avatar ian 09 Nov 2014 Hits:216 W.O.D.

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11/10/2014

11/10/2014

Happy 239th Birthday, Marine Corps! Please join us at 5pm to listen to the 2014 USMC Birthday Message from the Commandant and enjoy some birthday cake. {youtube}gvllMRhV2Ms{/youtube} Zembiec U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

ian - avatar ian 09 Nov 2014 Hits:251 W.O.D.

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