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CFMG Events

SWOD:

Hang Squat Snatch 4/4/3/3/2/2


WOD:

AMRAP in 5 min

6 Burpees

12 Box Jumps (24"/20")

Rest 2 minutes

AMRAP in 5 min

6 Pull-ups

12 KB Goblet Lunges (53#/35#)


Don't forget about our Expansion Potluck and Team WOD

Advanced Olympic Weightlifting Clinic

In case you were wondering, that tattoo on Jake's arm means he's HAM.


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-

*We are going to be updating the leader board after today's WOD. Only the top 8 Males and Females will have their scores posted. WODs must be completed RXed to get on the leader board. If we have a larger class will run two heats.


Rest 3 min.


40 Push-ups

1 mile run

40 push-ups

-For time-


Our 800m marker is located at 4651 Mission Gorge Pl. Run there and back.


Interested in an Advanced Olympic Weightlifting Clinic? More info. HERE.

Going from Point A to Point B

Every Rep Counts.....or Not


SWOD: Power Cleans 5/5/4/4/4 (Your first set of 5 should be at @65% or more of your 1RM. Sets do not need to be unbroken, but you should be moving quickly.)


WOD:

In teams of two:

Buy in: 15 burpees

60 Ground-to-overhead (135#/95#)

Cash out: 15 burpees

-For time-

Partners may work at the same time during the buy in and cash out, but only one partner may work at a time during the GTO.



Mikko and Rob O. take on 90 clean and jerks for time

Best Mobility Drill Ever



Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.

SWOD:

Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" Laughing Be sure to use a spotter. No Exceptions!


WOD:

-AMRAP in 10 min-

5 Chest-to-bar pull-ups

10 KB Swings (53#/35#)

15 Air Squats


Jeremy going HAM on 12.3 this past Saturday!


Coach Ian's Top 10 reasons to get a massage

-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!


Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!

WOD

OPEN GYM FROM 10 am to 1 PM

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

 

It will be a different feel at CFMG today, bring the energy!

 

It will be a different feel at CFMG today, bring the energy!

Dear CFMG Community, Please don't forget to get your CFMG Key Tag so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. If is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.


SWOD

Back Squat 3/3/2/2/1/1


WOD

1 Min at Each Station

Goblet Lunge (53#/35#)

Sit ups

Wall Ball (20#/14#)

KB Swing (53#/35#)

1 Min Rest

3 Rnds

Score = total Reps


Jasmine showing good control on her front squat


5 Tips for a come back

Keys to a good Warm up


CFMG has teamed up with some of your favorite companies. Click on any of the images below to start shopping!

Paleo Treats is offering 5% off your order to members and friends of CFMG!

 


Orders from Cavegirl Confections over $25 get a free 8oz jar of Vanilla-Coconut Almond butter

Page 98 of 125

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05/25/2015

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05/23/2015

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WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

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05/22/2015

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05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

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05/20/2015

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05/18/2015

05/18/2015

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05/16/2015

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05/15/2015

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Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

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