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
W.O.D.
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
Dim lights Embed Embed this video on your site
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
What You Should Know About Pork Production Claims
Page 1 of 100
Latest W.O.D.
Prev
Next
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}
ian 17 Jun 2013 Hits:175 W.O.D.
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 10 Jun 2013 Hits:57 W.O.D.
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....
ian 10 Jun 2013 Hits:98 W.O.D.
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...
ian 10 Jun 2013 Hits:189 W.O.D.
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 10 Jun 2013 Hits:163 W.O.D.
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 10 Jun 2013 Hits:210 W.O.D.
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 09 Jun 2013 Hits:132 W.O.D.
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 04 Jun 2013 Hits:195 W.O.D.
6/7/2013
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)…
6/6/2013
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…
6/5/2013
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…
6/4/2013
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 …
6/3/2013
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- nhZLDfyrkJ0
6/2/2013
Open Gym 9am-Noon
6/1/2013
WOD: 100 Hand Release Push-ups 50 Static lunges 200m run 40 Games standard Box Jumps (30”/24”) 50 KB Swings (70#/53#) 50 Goblet squats (70#/53#) 30 Hang cleans (135#/95#) 30 Shoulder to OH (135#/95#) 40 Alternating leg pistols (Sub =…
5/31/2013
SWOD: Deadlift 3/3/3/3/3 A1) *Seated box jumps 5/5/5/5/5 A2) Weighted chin-ups (use reverse grip) 5/5/5/5/5 *Work up to a max box jump height and then begin your working sets. Q9RhlTDYiTM The Horrifying Way…
5/30/2013
SWOD: Squat cleans 6/6/4/4/4 WOD: OTMEM for 10 min 1 Squat cleans (@ weight you used for your last set of 4) 20 Double unders (sub = 20 single unders) 4 Alternating arm…
Prev
Next