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CFMG Events

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • 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!

 

Mobility:

A1) Shoulder distraction drill, 1 min each arm x 2 sets

A2) Racked position mobility drill, 1 min each arm x 2 sets

WOD:

OTMEM for 20 min

1 Power Clean

1 Hang power clean

1 Jerk

1 Strict pull-up

(You pick the weight)

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • 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!

Open Gym 9am-Noon

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • 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!

Coach Ian, snuggling with his new friend "down under" in Brisbane, Australia.

 

WOD:

12 Overhead squats (115#/85#)

200m run

10 Overhead squats

200m run

8 Overhead squats

200m run

6 Overhead squats

200m run

4 Overhead squats

200m run

2 Overhead squats

200m run

Cashout: 100 Double unders (sub = 200 singles)

-For time-

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • 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!

 

SWOD:

A1) Weighted Pull-ups 6/6/6/6/6

A2) Man makers 8/8/8/8/8


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WOD:

OTMEM for 5 min

6 HSPU

Max Burpees w/ time remaining

Score = total burpees

 

Is Barbell Dogma Doing More Harm Than Good?

Thyroid 101: Is Your Thyroid Underactive?


  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • 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!

 

Mobility:

A1) Shoulder distraction, 1 min on each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets

SWOD:

Squat snatch w/ pause below knees x 2 reps x 5 sets

Snatch balance 5/5/3/3/3 (be sure to pause at the bottom!)

 

Tropical Paleo Granola

The United Sports Of America

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • 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!

 

SWOD: 20 minutes to build up to 1RM push-press

A1) Sled drags x 5 sets (move from middle roll-up door to end of building and back)

A2) Med. ball twists 20/20/20/20/20

 

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Periodization Techniques Revisited


Low-Carb Diet Most Effective For Weight Loss

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you will both 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!


WOD:

12 min AMRAP

15 KB Russian Swings (70#/53#)

10 Wall balls (20#/14#)

5 HSPU

Rest 3 min

12 Min AMRAP

12 Hand release push-ups

8 Sit-ups

6 Box step-up w/ plate overhead (45#/25#)


Good Food Kids

Mom!! The Meatloaf!


  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you will both 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!

 

SWOD: 20 minutes to build up to a 1RM back squat

WOD:

“Bring Sally Up”


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Letting Beauty Speak Up Itself


A workout to honor two brave men (Hosted by CrossFit Coronado)

Page 17 of 92

Latest W.O.D.

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4/25/2014

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"Testing" 30 minutes to build up to a 1RM split jerk + 1 Mile Run -For Time-   Modern Medicine May Not Be Doing Your Microbiome Any Favors Why Is A CrossFit Gym Suing Scientists? Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally

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4/19/2014

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WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

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4/17/2014

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