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CFMG Events

 

Open Gym Today: 10am-1pm

Labor Day Open Gym Hours: 8am-11am

 



 

WOD

1 Ground-to-overhead (155#/115#)

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

5 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

1 Ground-to-overhead

1 Round of "Cindy"

-For time-

 

"Cindy" = 5 pull-ups, 10 push-ups, 15 air squats

 

FREE Beginner WOD at 10am

As Many Rounds As Possible (AMRAP) in 12 minutes

5 AbMat sit-ups

10 Push-ups

15 Air Squats

200m run

 

"Cindy" Prep

Paleo Milk Shake

 

SWOD

A1) Hang power snatch 5/5/3/3/3

A2) Toes-to-bar 10/10/10/10


WOD

500m row

-For time-

 

Geoff on the Front squat with Reg hitting some burpees on the back ground.  Matt, Jenny and Jesse all hard at work judging!

Hang Power Snatch

Rowing Technique

Labor Day Schedule: 8 am to 11 am Open Gym.  Come work on your weakness or get in a WOD you missed!

Skill WOD

10 Min of Muscle up work

(if you can not do a muscle up you can do ring dips/ring pulls/transitions or a number of other movements)

WOD

1 min Max. AbMat sit-ups

1 min Max. box jumps (24"/20")

1 min Max. Sumo-deadlift high pull (75#/55#)

-4 rounds for total reps-

Kelly working her KB Swings at the LCI and Representing with her TED HOYT T!

Paleo in a Nutshell, Part 1: Food

Sugar and Starch

SWOD

A1) Back Squat 5/5/3/3/3

A2) Plank hold, 5 sets, 45 sec each


WOD

-AMRAP in 7 min-

30 Swings (53#/35#)

20 Air squats

10 Burpees


Anthony C pushing hard on WOD #3 at the LCI

CrossFit Games Air Squat Standard

Burpee Mile

Mobility WOD: Shoulder distraction drill

1 min on each shoulder for two sets


WOD:

-AMRAP in 5 min-

7 Power cleans (95#/65#)

10 Push-press (95#/65#)

13 Overhead Squats (95#/65#)


Rest 1 min.


-AMRAP in 5 min-

6 Chest-to-bar pull-ups

12 Hand-lift push-ups


A big Congratulations to all the competitors and the top Male and Female Finishers in the Left Coast Invitational this weekend!

Top Male Finishers from the LCI

1st Dave Rice- CrossFit Pacific Beach

2nd Roy Voss- CrossFit Mission Gorge

3rd Greg Pitts-CrossFit Pacific Beach

Top Female Finishers from the LCI

1st Kathyrn Apostolin CrossFit San Diego

2nd Margaux Alvarez CrossFit Diablo

3rd Lindsay Shartz CrossFit Mission Gorge

CrossFit Kipping Pull-ups

Overhead Squat Basics

 

Dim lights Embed Embed this video on your site

Mobility WOD: Ankle Mobility

1 min. each ankle for two sets

 

WOD

Buy in: 800m Run

3 Rounds

30 Double Unders

20 Knees-to-elbows

Cash out: 800m run

-For time-

 

The Dish on Paleo Comfort Foods

Don't forget to sign-up for the RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40.


 


 

 

Open Gym 10am-1pm

Don't forget next Saturday is the 2011 Left Coast Invitational!

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