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CFMG Events

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


Open Gym 9am-Noon

Mobility:

A1) Racked position mob. drill, 1 min each arm x 2 sets

A2) Bully Stretch, 1 min each arm x 2 sets


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


WOD:

“Klepto”

(Main site WOD from 4/27/13)

27 Box jumps (24”)

20 Burpees

11 Squat cleans (145#)

-4 rounds for time-

Free Beginner WOD

AMRAP in 15 min

10 Jumping pull-ups

10 Push-ups

10 Air squats

200m run


SWOD: Push-jerk/Split-jerk 3/3/2/2/2

WOD:

30 Muscle-ups

-For time-

or

5 Pull-ups

5 Push-ups

-10 Rounds for time-


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Unplug, Then Plug It Back In

Why We Crave Comfort Foods

11 Amazing Paleo Salad Dressings

WOD:

800m run

15 Deadlifts (225#/135#)

10 HSPU (sub = inverted push-ups)

-3 rounds for time-


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SWOD: Power snatch, 20 min to build up to a 1RM

A1) Max. L-sit hold x 4 sets

A2) Max Ring push-ups in 30 seconds x 4 sets


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Dim lights Embed Embed this video on your site


Coke Executive Answers Questions About Sugary Drinks

Page 68 of 131

Latest W.O.D.

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07/29/2015

07/29/2015

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:40 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:72 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

ian - avatar ian 26 Jul 2015 Hits:78 W.O.D.

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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:39 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

ian - avatar ian 24 Jul 2015 Hits:48 W.O.D.

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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:58 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:79 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...

ian - avatar ian 16 Jul 2015 Hits:96 W.O.D.

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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...

ian - avatar ian 16 Jul 2015 Hits:109 W.O.D.

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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:76 W.O.D.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

ian - avatar ian 16 Jul 2015 Hits:58 W.O.D.

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07/18/2015

07/18/2015

WOD: AMRAP in 15 Minutes of: Buy In: 500m Row 4 Shoulder To Overhead (115#/75#) 6 Push-Ups 8 V-Ups 24 Double Unders (Sub=48 Single Unders) Finisher: A1) Max L-Sit Hold x 4 Sets A2) Side Planks 1:00/4 Sets Barbell Club: Snatch w/ pause below knee 2/2/2/2/2 Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1...

ian - avatar ian 16 Jul 2015 Hits:80 W.O.D.

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