A+ R A-

W.O.D.

 

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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Dim lights Embed Embed this video on your site

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)


Dim lights Embed Embed this video on your site


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



Lingua Fran-ca

What You Should Know About Pork Production Claims


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6/19/2013

6/19/2013

  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

ian - avatar ian 17 Jun 2013 Hits:85 W.O.D.

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6/18/2013

6/18/2013

  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 {youtube}astSQRh1-i0{/youtube} {youtube}AD0uO7JGdZU{/youtube}

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6/17/2013

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) {youtube}SaSppuLtIso{/youtube} The Official "Can I have..." Guide to the Whole30

ian - avatar ian 16 Jun 2013 Hits:97 W.O.D.

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6/16/2013

6/16/2013

No Open Gym Today

ian - avatar ian 10 Jun 2013 Hits:29 W.O.D.

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6/15/2013

6/15/2013

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...

ian - avatar ian 10 Jun 2013 Hits:57 W.O.D.

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6/14/2013

6/14/2013

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....

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6/13/2013

6/13/2013

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- Can Cholesterol Drugs Undo Exercise Benefits? 14...

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6/12/2013

6/12/2013

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...

ian - avatar ian 10 Jun 2013 Hits:163 W.O.D.

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6/11/2013

6/11/2013

  Schedule change for this week only No Noon class on Saturday 6/15 No Open Gym on Sunday 6/16 In honor of the 2013 Left Coast Invitational happening on Saturday August 17 we will be taking on a few workouts this week from previous years. For those of you who are new to our...

ian - avatar ian 10 Jun 2013 Hits:210 W.O.D.

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6/10/2013

6/10/2013

SWOD: Bench press 3/3/3/3/3 A1) Weighted pull-ups 6/6/6/6/6 A2) Body weight bar dips, max reps in 15 seconds x 5 sets {youtube}hd7XraT_T28{/youtube} We are in need of volunteers to act as judges for the 2013 Left Coast Invitational on Saturday August 17th. Please help support your gym's competition by volunteering your time....

ian - avatar ian 09 Jun 2013 Hits:132 W.O.D.

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6/9/2013

Open Gym 9am-Noon

ian - avatar ian 04 Jun 2013 Hits:57 W.O.D.

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6/8/2013

6/8/2013

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...

ian - avatar ian 04 Jun 2013 Hits:195 W.O.D.

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