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CFMG Events

WOD

12 Min at each Station

1) Power Clean- 6 Rep Max (Unbroken)

2) Overhead Squat- 3 Rep Max

3) Max UnBroken KB Swings 3 Attempts  (53#/70#)

(add up all swings from each attempt for your score)

Score= weight of power clean+weight of OHS+# KB Swings

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


The Ultimate Guide to Power Cleans

Jason Lydon on Coaching Rob Orlando

Endurance WOD

400 M Run

Rest 1 Min

400 M Run

Rest 1 Min

200 M Run

Rest 30 Seconds

200 M Run

Rest 30 Seconds

200 M Run

-For Time-

WOD

AMRP 1 Min

30 Double Unders (60 Singles)

Max Reps Sumo DeadLift (185#/115#)

Mandatory 1 Min Rest

4 Rnds Score = total Sumo Deadlifts

 

If anyone is planning on attending the foundations course tonight at 6 pm please contact us!  (619-528-0351)

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.

Just an update, we will no longer be offering the Free 1 Week pass. We may bring it back in the future but for right now your friends and family can enjoy one Free Class on us, and they may also participate in our Free Saturday Sessions at 10am every Saturday. Thanks for your constant support as our CFMG community grows.

 

10 Tips for Sumo Deadlifting

CJ Martin on how he got 200+ People to sign up for the CF open


Strength WOD

Front Squat

10/3/10/3/10/3

30 second plank after each set

WOD

"Grace"

30 Clean and Jerks (135#/95#)

For time

 

 

Mobility WOD- Front Squat Position

Grace 89 Seconds

CF Five Cities- Strong is Beautiful

WOD

9 Power Snatches (95#/65#)

12 KB Swings (53#/35#)

AMRP 6 Min

Rest 5 Min

400 M Run (once)

12 Pull ups

12 Sit ups

AMRP 6 Min

 

The Next CFMG Nutrition and Lifestyle Course will be held Tuesday July 19th from 6pm-7:30pm.


July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


The Tension of Competition in So Cal

(Mark Lin makes a guest appearance in this video!)

A Powerful Power Snatch

No Blister- Pull Up Grip

WOD

(every exercise in today's WOD is done with a weight plate RX for Male is 45# RX for Female is 25#)

20 Overhead Lunges (plate overhead)

25 Push ups (plate on back)

200 M Run (carry plate anyway you can)

25 Squats (holding Bumper Plate)

20 Plate Burpees (perform a Burpee and jump on the Plate)

3 Rnds

 

Big Ian working to get that bell straight overhead as his judge looks on

Ancestral Health

1.14 500 M Row

Open Gym, 10am-1pm

 

WOD

40 Wall balls (20#/14#)

40 Kettlebell swings (70#/53#)

200m run

40 Double unders

40 Push-ups (hand-lift)

200m Run

40 Pull-ups

40 Sit-ups

200m run

40 Burpees

40 toes-to-bar

200m run

-For Time-

 

FREE Beginner WOD at 10am

15 push-ups (hand-lift)

15 jumping air squats

200m run

10 kettlebell deadlifts

As Many Rounds As Possible (AMRAP) in 12 min.

 

What the Fruc(tose)?!?

Whatever Doesn't Kill You Makes You Feel More Alive

 

WOD

-AMRAP in 7 min-

5 Thrusters (95#/65#)

1 pull-up

5 Thrusters

2 pull-ups

5 Thrusters

3 pull-ups

5 Thrusters

4 pull-ups.....

*Keep adding a pull-up each round

 

SWOD

Power Cleans 8/8/8/8/8

These reps should be done unbroken

 

9 Things to do when you're all banged up

The Art of Work: Avoiding the Pitfalls of a Sedentary Job

Page 102 of 108

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