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CFMG Events

 

Mobility:

A1) Wall squat, 2 min x 2 sets

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

SWOD: 20 min to build up to a 1RM squat clean


10 Reasons Why Heavy Lifting is Terrible for Women

 

Skill WOD:

OTMEM for 10 min

Odd minutes 3 bar muscle-ups (sub = assisted bar M.U.s or 6 CTB pull-ups)

Even minutes 50 double unders (sub = 25 double unders or 50 single unders)

Rest 2 min

OTMEM for 10 min

Odd minutes 9 Controlled box jumps (30”/24”)

Even minutes 4 Rope climbs


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SWOD: 20 min to build up to a 1RM bench press

SKill WOD:

OTMEM for 8 min

Odd minutes 10 toes-to-bar

Even minutes 8 HSPU (sub = any HSPU mod. or 10 hand release push-ups)


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The Official "Can I have..." Guide to the Whole30


No Open Gym Today


There will be no Noon class today.


WOD:

2012 Left Coast Invitational WOD #2

AMRAP in 17 min

Buy in: 1 Mile row (1600m)

40 Double unders (sub = 80 single unders)

20 Alternating leg pistols (sub = 20 lateral burpees over KB)

20 KB Swings (70#/53#)

Free Beginner WOD at 10am

AMRAP in 15 min

5 Burpees

10 Push-ups

10 Static lunges

10 KB Swings

5 Burpees

200m run


Checkout the next CFMG 101 Session!

Join us today!


Learn how to execute the Burgener Warmup and Skills Transfer Exercises (and why they are important).

Learn the different Snatch progressions and how to execute the snatch from the floor, above the knee, and high hang positions. Accessory exercises to help improve your snatch will also be addressed and practiced.

There will be group and individual coaching during this 2.5 hour class. This class is beginner-friendly.

Our goal is to have you to walk away from each 101 session feeling more confident about attacking these movements with tools you can use to help you improve. We will cover form/positioning, modifications, assistance exercises, and ways to train in order to improve these movement(s). 


*Class size, for this session is limited to 15 participants 

*Cost is $30 per person (first come first served) Please use our Mind-Body Online Store to sign-up. Use this link

Schedule change for this week only

No Noon class on Saturday 6/15

No Open Gym on Sunday 6/16



SWOD: Deadlift 5/5/5/5/5

Back off the weight a little bit this week and really focus on form. We aren’t even going to post your weight to the board. We will be testing next week.

A1) HSPU 10/10/10/10/10

A2) Bilateral KB/DB bentover rows 10/10/10/10/10

If you can’t do HSPU use this time to practice. Be sure to practice kipping HSPU too.


Schedule change for this week only

No Noon class on Saturday 6/15

No Open Gym on Sunday 6/16


Skill: Kipping pull-ups/Muscle-ups

WOD:

2011 Left Coast Invitational WOD #1

AMRAP in 6 min

10 Pull-ups

10 Box step-ups w/ plate overhead (20”) (45#/25#)

10 Toes-to-bar

10 Box Jumps (20”)

Rest 1 min

800m run

-For time-



Checkout the next CFMG 101 Session!

Saturday June 15, Noon-2:30

 

Learn how to execute the Burgener Warmup and Skills Transfer Exercises (and why they are important).

Learn the different Snatch progressions and how to execute the snatch from the floor, above the knee, and high hang positions. Accessory exercises to help improve your snatch will also be addressed and practiced.

There will be group and individual coaching during this 2.5 hour class. This class is beginner-friendly.

Our goal is to have you to walk away from each 101 session feeling more confident about attacking these movements with tools you can use to help you improve. We will cover form/positioning, modifications, assistance exercises, and ways to train in order to improve these movement(s). 


*Class size, for this session is limited to 15 participants 

*Cost is $30 per person (first come first served) Please use our Mind-Body Online Store to sign-up. Use this link

Schedule change for this week only

No Noon class on Saturday 6/15

No Open Gym on Sunday 6/16


Checkout the next CFMG 101 Session!

Saturday June 15, Noon-2:30


Learn how to execute the Burgener Warmup and Skills Transfer Exercises (and why they are important).

Learn the different Snatch progressions and how to execute the snatch from the floor, above the knee, and high hang positions. Accessory exercises to help improve your snatch will also be addressed and practiced.

There will be group and individual coaching during this 2.5 hour class. This class is beginner-friendly.

Our goal is to have you to walk away from each 101 session feeling more confident about attacking these movements with tools you can use to help you improve. We will cover form/positioning, modifications, assistance exercises, and ways to train in order to improve these movement(s). 


*Class size, for this session is limited to 15 participants 

*Cost is $30 per person (first come first served) Please use our Mind-Body Online Store to sign-up. Use this link




SWOD: Squat cleans 5/5/5/5/5

Back off the weight this week and really focus on form. We aren’t even going to post your weight to the board. We will be testing next week.

A1) Weighted plank hold 45-60 sec. x 4 sets

A2) Single leg DB/KB deadlift 10 reps each leg x 4 sets



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Page 63 of 129

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Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

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Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

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6/29/2015

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06/27/2015

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