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CFMG Events

Open Gym 9am-Noon


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


 

WOD:

“Jackie”

1000 m row

50 Thrusters (45#)

30 Pull-ups

-For time-

Compare to 11/16/2012


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Free Beginner WOD @ 10 am

AMRAP in 15 min

5 Burpees

10 KB Swings

15 Sit-ups

20 Jump rope skips

200m run


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.



 

Skill: Pistol squat practice

WOD:

10 Alternating leg pistols (sub =  pistol mod. or 15 jumping air squats)

10 Push-press (135#/95#)

400m run

-4 rounds for time-


Dim lights Embed Embed this video on your site


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


SWOD: Clean and Jerk 3/3/3/3/3 (aim to beat the weight you made last week)

A1) Bentover dumbbell/KB bilateral rows 12/12/12/12

A2) Weighted push-ups max reps in 15 seconds x 4 sets


Dim lights Embed Embed this video on your site


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


Left Coast Invitational Workout #2

AMRAP in 12 min

50 Double unders (sub = 100 singles)

5 Toes-to-bar

5 Thrusters (135#/95#)

40 Double unders (sub = 75 singles)

6 Toes-to-bar

6 Thrusters

30 Double unders (sub = 50 singles)

7 Toes-to-bar

7 Thrusters

20 Double unders (sub = 25 singles)

8 Toes-to-bar

8 Thrusters


Dim lights Embed Embed this video on your site



Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


 

Skill: 10 min of Muscle-up, pull-up, and/or toes-to-bar practice

WOD:

5 Muscle-ups (sub = 10 CTB pull-ups)

200m run

-5 rounds for time-

Finisher:

100 sit-ups

-For time-


Dim lights Embed Embed this video on your site


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


SWOD: Back Squat 6/6/6/6/6

AMRAP in 10 min

10 Burpees

15 Sit-ups

10  Hand Release Push-ups

15 Air Squats


Dim lights Embed Embed this video on your site


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.

 


No Open Gym today. Sorry!



Page 62 of 131

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07/29/2015

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:68 W.O.D.

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:83 W.O.D.

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:49 W.O.D.

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:69 W.O.D.

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:98 W.O.D.

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

ian - avatar ian 16 Jul 2015 Hits:92 W.O.D.

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