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CFMG Events

Ted has been in the gym working with Coach Dawn and kicking butt! Keep up the great work Ted!


SWOD:

Front Squat 4/4/4/4/4 (All sets should be done at 85% or more of your 1 RM)


WOD:

800m run

30 Sit-ups

30 Air Squats

-3 Rounds for time-

(20 minute cap)


Honey Cinnamon Ice Cream

The Importance of Pull-up Bar Training

Don't forget to get your 2012 So. Cal. Regional Tickets!

Pre-WOD Skill Practice

Your coach will help you with 15-20 minutes of skill work. Work on one or two of the following exercises:

-Kipping Pull-ups

-Butterfly Pull-ups (if you can already do 10-15+ kipping pull-up unassisted)

-Double Unders

-Muscle-ups (you can use Coach Ian's Muscle-up training protocol)


WOD

AMRAP in 5 min

7 Deadlifts (225#/135#)

14 Games standard box Jumps (24"/20")

Rest 1 min

AMRAP in 5 min

3 Bar muscle-ups (Sub = 5 Chest-to-bar pull-ups)

10 KB Swings (53#/35#)


The CFMG Olympic Weightlifting Club

Nutrition 101 Class

A Letter To My Younger Self

Get Your Mind Right


SWOD

Strict Press: Take 20 minutes to build up to a 1 rep. max.


WOD

AMRAP in 5 min

7 Burpees

7 Hang Snatches (115#/85#)

*If we have large classes we will run heats.


Nutrition 101 Class

hosted by our own CrossFit Nutrition Coach, Dawn Fletcher

Join us on Tuesday April 24th at 4:30pm for this 90 min session.


What to expect:

-Paleo & Zone block recommendations

-Guidance on everyday eating

-Pre/post workout nutrition

We highly recommend that all members of the CFMG Community attend this course. You will gain insight and education on the right nutrition for CrossFit.


This course is only $45 and is limited to 8 participants.

*Your Payment will reserve your spot in this class.


Autism Linked to Obesity in Mothers

CrossFit: The Sport of Fitness, By The Arizona Sonora News Service


 

Join us Sundays from 11am-1pm for the CFMG Oly. Weightlifting Club with Coach Jesse Malcomb. More info HERE.


50 Pull-ups

50 Push-ups

50 KB Goblet Squats (53#/35#)

50 KB Push-press (53#/35#)

800m run

50 Double unders

50 KB Thrusters (53#/35#)

50 Jumping Lunges

50 Sit-ups

-For time-

*You may switch which arm you are using for the KB Push-presses and KB Thrusters. We suggest splitting the reps evenly. For "On Ramp" just cut the reps and run distance in half.


Q&A with Ben Bergeron

Runners Shoulders

The Basics of POSE Running Techniques


OPEN GYM FROM 10 am to 1 pm

$5 Drop in for non members

Partner WOD

100 Barbell Thrusters (45#)

100 Sit ups

100 Pull ups

AMRAP 13 Min

One Person Working at a time

Rest 1 Min

100 Push Ups

100 KB Swings (53#/35#)

100 Air Squats

AMRAP 13 Min

One Person Working at a time


A shot from the advanced oly clinic this weekend at CFMG

 

In case you missed it, an under water swim was on the CF main site

18 Underrated Paleo Blogs

 


SWOD

Muscle Ups 5/5/5/5

or

Strict Pull ups 10/10/10/10

WOD

3 Clean and Jerk (185#/115#)

15 Sit ups

21 Air Squats

5 Rounds


Turkish Get up

Jim Wendler

WOD

8 Burpees

800 M Run

8 Burpees

100 Double Unders (200 Singles)

8 Burpees

50 KB Swings (53#/35#)

2 Rounds

** Scale weight and run to finish under 30 min**

155# Squat Clean and Jerk

A Grandmother at the Games


Page 89 of 119

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