A+ R A-

6/23/2011

Just a "heads up", we will have some more CFMG T-shirts in stock soon. We will have new designs and we will also be offering some razor back (a.k.a. racer back) tank-tops for the ladies.

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.


WOD

13 Sumo-deadlift high pulls (95#/65#)

13 Bar facing burpees

200m run

-AMRAP in 13 min-

5 min. rest

Cash out: 4 sets of 15 toes-to-bar, rest roughly 60 sec. between sets

 

Quick Start Guide, Paleo Solution

Burpees: If you could only do one exercise for the rest of your life.....

Latest W.O.D.

Prev Next

04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:12 W.O.D.

Read more

04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:37 W.O.D.

Read more

04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:58 W.O.D.

Read more

04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

ian - avatar ian 21 Apr 2015 Hits:49 W.O.D.

Read more

04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

ian - avatar ian 20 Apr 2015 Hits:127 W.O.D.

Read more

04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

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

Read more

04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

ian - avatar ian 19 Apr 2015 Hits:28 W.O.D.

Read more

04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:75 W.O.D.

Read more

04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:98 W.O.D.

Read more

4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:86 W.O.D.

Read more

04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:92 W.O.D.

Read more

04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:98 W.O.D.

Read more