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CFMG Events

Open Gym 9am-Noon

Do you struggle with your snatch technique? Please join us next Saturday (6/15) for our CFMG 101 Session where we will be focusing on the snatch.

 

WOD:

1-2-3-4-5-6-7-8-9

Squat clean thrusters (clusters) (135#/95#)

2-4-6-8-10-12-14-16-18

Alternating leg pistols

-For time-

Complete 1 cluster then 2 alternating leg pistols, 2 clusters then 4 alternating leg pistols......

Free beginner WOD at 10am

AMRAP in 15 min

10 Air squats

10 Push-presses

10 Jumping pull-ups

10 Sit-ups

200m run


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Mobility:

A1) Foam roll posterior chain, 2 min x 2 sets

A2) Wall squat, 2 min x 2 sets

SWOD: Wide stance deadlift 3/3/3/3/3 (feet to the outside of your shoulders)

A1) Ring rows, max reps in 20 sec x 5 sets

A2) Toes-to-bar, max reps in 20 sec x 5 sets

It's that time of the year again. The 2013 Left Coast Invitational is coming soon. We are proud to say that this is our fourth year holding this event and it has grown so much that we have moved venues.


We are in need of volunteers for judging on Saturday Aug. 17. I would love to see some of you CFMG veterans there giving out reps and no-reps. If you are able to volunteer as a judge please head over to our website TheLeftCoastInvitational.com and fill out the registration form at the bottom. Be sure to put down that you are participating as a volunteer. As a judge you will receive an official 2013 LCI Judge shirt, lunch, and water throughout the day.


For those of you from CFMG who plan on competing good luck! Keep up with your training, keep your diet clean, and keep injury prevention in mind.


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WOD:

4 sets: 60 sec run w/ 30 sec rest between sets

3 min rest

4 sets: 60 sec of double unders w/ 30 sec rest between sets

3 min rest

4 sets: 60 sec row w/ 30 sec rest between sets

3 min rest

4 sets: 60 sec rope climbs w/ 30 sec rest between sets

Scoring:

Run = total distance

Double unders = total reps

Row = total distance

Rope climbs = total reps


Checkout the next CFMG 101 Session!

Fight or Flight

The Dairy Manifesto




 



 

Alpha Warrior

June 15-16 at Qualcomm Stadium


We would love to get a group of people together from CFMG to go out and run this event. A few of us did a smaller version of the course earlier this year and had a blast. It really put our fitness to the test and it exposed us to movements we were not very familiar with. Part of world-class fitness is to regularly learn and play new sports, so here's your chance to try something new! Please let Betsy or Ian know if you'd like to participate.


Alpha Warrior is a new type of obstacle course that will push in ways that you've never been pushed before. Alpha Warrior is about having fun with your friends and attempting obstacles you've rarely seen in real life. Alpha Warrior is not measured in miles or distance, but focuses on the obstacles themselves. Alpha Warrior is one insane obstacle after another - pushing you to your physical and mental limit. The objective is to complete each obstacle on the course and finish with a 100% completion rate to become a PROVEN Alpha Warrior.


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SWOD: Squat cleans 4/4/3/3/3

A1) DB/KB Alternating leg box step ups 12/12/12/12

A2) Band crunches 15/15/15/15


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

Checkout the next CFMG 101 Session!


Foundations continues tonight from 6-7pm


Mobility:

A1) Bully Stretch, 1 min each arm x 2 sets

A2) Paleo Chair, accumulate 2 min x 2 sets

WOD:

50 OHS (95#/65#)

40 Toes-to-bar

30 Box Jumps (30”/24”)

20 HSPU (Sub = 40 Hand release push-ups)

10 Muscle-ups (Sub = 20 CTB pull-ups)

-For Time-


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SWOD: Close grip bench press 5/5/5/5/5

20 sec. KB Swings (70#/53#)

20 sec. Burpees

20 sec. Rest

-10 Rounds for total reps-


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Open Gym 9am-Noon

Page 64 of 129

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