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CFMG Events

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD.


SWOD:

25 min to build up to a 1 RM overhead squat

Bench press 8/8/6/6/6


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Proper Bench Technique

What the #@%! Just Happened?

Why It's Important to Cook Your Own Meals


 


Gym is closed today

 

There will be no Noon class today and No Open Gym tomorrow


Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for all your hard work Coach. Stay safe and Semper Fi!


Individual Event #6 - 2013 (Modified)

100 Double unders

50 HSPU

40 Toes-to-bar

30 Shoulder to overhead (160#/100#)

50 Static lunges (160#/100#)

-For time-

(15 min cap)

Free beginner WOD at 10am

AMRAP in 15 min

200m run

5 KB Swings

10 Burpees

15 Air squats


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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19)

Checkout the next CFMG 101 Session!


Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right.


SWOD: Deadlifts 6/6/5/5/5

WOD:

21-15-9

Bar dips

Squat cleans (135#/95#)

-For time-

(7 min cap)


Food Freakshow

The Real Problem

2013 Fortius Open/San Diego Weightlifting Championships



There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19)

Checkout the next CFMG 101 Session!


WOD

500 m Row

40 Air squats

30 Sit-ups

20 Push-ups

10 Pull-ups

-For time-

Finisher

Tabata V-ups


2013 Fortius Open/San Diego Weightlifting Championships

A Postural Error

Your Practical Guide For Dental Decisions - Part 2


There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19)

Checkout the next CFMG 101 Session!


Good luck to AJ as he moves to Mendocino County to work as a fireman


SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM

WOD:

1 min Double unders

1 min Thrusters (95#/65#)

1 min Rest

-3 rounds for total reps-


4 Maxims For Squatting Excellence

Hazelnut Coffee Pancakes

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19)

Checkout the next CFMG 101 Session!



32 weeks pregnant!


WOD:

AMRAP in 7 min

200m run

20 Wall ball shots (20#/14#)

Rest 3 min

AMRAP in 7 min

5 Power snatches (135#/95#)

20 Jumping lunges

Rest 3 min

AMRAP in 7 min

5 Strict pull-ups

15 Push-ups


Checkout Suzie's Farm CSA (they deliver to our gym every other Tuesday)

Pros and Cons of Joining a CSA

Free 3-Month Subscription for Nom Nom Paleo Readers!

The Dirty Dozen and the Clean Fifteen

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19)


SWOD:

A1) OHS 3/3/2/2/2

A2) Band Crunches 15/15/15/15/15

WOD:

AMRAP in 5 min

Max. KB Swings (70#/53#)

Every time you set the KB down complete 10 burpees


Post total KB swings to whiteboard


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Eat, Drink, and Be Whole 30

Beef and Bacon Sweet Potato Pie


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