A+ R A-

6/27/2013

A Gentle Reminder to Members who Bring their Children to CFMG


You are welcome to bring your children into the gym while you WOD. However, it is your responsibility to supervise your children at all times, or instruct them on where they may play/hang out while you work out. Children are welcome to occupy themselves in the Athlete Lounge with the TV/DVD or any toys/games you bring. They may not jump on the couches, throw foam rollers, rubber bands, or lacrosse balls around the room, or take liberty to draw on the walls and whiteboards in the Athlete Lounge.


Likewise, they also may not play in the open gym area on rowers/other equipment, or in the main workout room while a class is in session (with the obvious exception of babies in carriers off to the side of the room). It is not the coach's responsibility to supervise your child(ren) while you are on a run or working out, so please make arrangements with your child so that they understand our expectations of them. If they are too young to understand these rules, then they need to either stay home or be under adult supervision.


We love having kids at our gym, and showing them by example what a healthy lifestyle is all about. We encourage parents to arrive early/stay later to supervise and instruct their children on movements/equipment, as long as they are not impeding other people's workouts or intruding on a class/equipment being used for a class. Also, if you do take the time to use equipment with your child, please put it back where you found it. For liability and safety reasons, under no circumstances should your child be using or on any equipment without your direct supervision and presence. We love having your kids in our gym, and we hope to keep things the way they are.



SWOD: Front Squat 6/6/6/4/4

A1) Unilateral KB/DB Rows 12/12/10/10/10

A2) Weighted push-ups 15/15/12/12/12


Yes, I am obsessed with CrossFit


Latest W.O.D.

Prev Next

07/07/2015

07/07/2015

SWOD: Deadlift 5/5/4/4/4 Hero WOD: "Marco" 3 rounds for time of: 21 Pull-Ups15 Handstand Push-Ups9 Thrusters  (135#) U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division,...

ian - avatar ian 06 Jul 2015 Hits:30 W.O.D.

Read more

07/06/2015

07/06/2015

SWOD: Push Press 5/5/4/4/4   WOD: 10 Toes-to-Bar 15 KB Swings (70#/53#) 50 Double Unders 200m Run -4 Rounds for Time-   Fitness Organizations Contribute To Confusion About Who You Are And What You Do Virtuosity 9: Heroes A Guide To Troubleshooting Your Own Squat Pain

ian - avatar ian 05 Jul 2015 Hits:80 W.O.D.

Read more

07/05/2015

07/05/2015

Open Gym 9 AM - Noon Competitor's Session 9:30am

ian - avatar ian 30 Jun 2015 Hits:32 W.O.D.

Read more

07/04/2015

07/04/2015

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run 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 30 Jun 2015 Hits:49 W.O.D.

Read more

07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

ian - avatar ian 30 Jun 2015 Hits:84 W.O.D.

Read more

07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:87 W.O.D.

Read more

07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:121 W.O.D.

Read more

06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:117 W.O.D.

Read more

6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:166 W.O.D.

Read more

06/28/2015

06/28/2015

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

ian - avatar ian 23 Jun 2015 Hits:126 W.O.D.

Read more

06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:159 W.O.D.

Read more

06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:183 W.O.D.

Read more