A+ R A-

10/18/2013

 

SWOD:

A1) Bench press 10/10/8/8/8

A2) Ring rows 15/15/12/12/12

B1) Ring push-ups 15/15/15/15

B2) Strict pull-ups 8/8/8/8

 

Divided We Fall


The Best Damn Pushups Article, Period!

 

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th at our 8am, 9am, 10am, and noon class hours.
  • Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm withCoach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check.  Sign up at the front desk!
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you willboth receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
  • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!
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    Latest W.O.D.

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    12/21/2014

    12/21/2014

    CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

    ian - avatar ian 14 Dec 2014 Hits:16 W.O.D.

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    12/20/2014

    12/20/2014

    9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

    ian - avatar ian 14 Dec 2014 Hits:97 W.O.D.

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    12/19/2014

    12/19/2014

    Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

    ian - avatar ian 14 Dec 2014 Hits:114 W.O.D.

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    12/18/2014

    12/18/2014

    SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

    ian - avatar ian 14 Dec 2014 Hits:125 W.O.D.

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    12/17/2014

    12/17/2014

    SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

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    12/16/2014

    12/16/2014

    WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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    12/15/2014

    12/15/2014

    SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

    ian - avatar ian 14 Dec 2014 Hits:155 W.O.D.

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    12/14/2014

    12/14/2014

    CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

    ian - avatar ian 09 Dec 2014 Hits:89 W.O.D.

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    12/13/2014

    12/13/2014

    WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

    ian - avatar ian 09 Dec 2014 Hits:147 W.O.D.

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    12/12/2014

    12/12/2014

      Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

    ian - avatar ian 09 Dec 2014 Hits:147 W.O.D.

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    12/11/2014

    12/11/2014

    SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

    ian - avatar ian 07 Dec 2014 Hits:172 W.O.D.

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    12/10/2014

    12/10/2014

    There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

    ian - avatar ian 07 Dec 2014 Hits:188 W.O.D.

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