A+ R A-

W.O.D.

HAPPY 4th of July!

Classes today at 8:30am and 9:30am only.

 

In teams of two

20 hand-clap partner push-ups

30 pull-ups

40 anchored sit-ups

400m run

-AMRAP in 15 min-

 

Rest 3 min

 

In teams of two

Max burpees

AMRAP in 4 min


During the 15 min AMRAP partners must do the push-ups and run together, but the pull-ups and sit-ups may be broken up between the partners. During the 4 min AMRAP only one partner works at a time. Modifications and/or substitutions will be given out prior to starting the WOD.

Just a little update, we are currently in the process of ordering more CFMG t-shirts (male & female). We are also adding a few more "toys" to the gym. Nothing crazy but as our community grows so will our facility. Also, standby this week for more info on this year's L.C.I. :)

 

The National Anthem

Why Do We Celebrate The Fourth of July?

Open Gym From 10 am to 1 pm

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


WOD

with a continuously running clock

12 Back Squats (155#/105#)

9 Toes to Bar

3 Rnds

Rest 3 Min

Run 400 M

50 Pull ups

Rest 3 Min

9 Push Jerks (155#/105#)

20 Double Unders

3 Rnds

-For Time-

 

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.

 

Dave Newman of RX Jump Ropes Sizing up Josh Bridges

Before Stretching

 

 

10 AM WOD

400 M Run (Once)

5 Burpees

10 KB Swings

15 Air Squats

AMRP 12 Min

WOD

12 Min at each Station

1) Power Clean- 6 Rep Max (Unbroken)

2) Overhead Squat- 3 Rep Max

3) Max UnBroken KB Swings 3 Attempts  (53#/70#)

(add up all swings from each attempt for your score)

Score= weight of power clean+weight of OHS+# KB Swings

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


The Ultimate Guide to Power Cleans

Jason Lydon on Coaching Rob Orlando

Endurance WOD

400 M Run

Rest 1 Min

400 M Run

Rest 1 Min

200 M Run

Rest 30 Seconds

200 M Run

Rest 30 Seconds

200 M Run

-For Time-

WOD

AMRP 1 Min

30 Double Unders (60 Singles)

Max Reps Sumo DeadLift (185#/115#)

Mandatory 1 Min Rest

4 Rnds Score = total Sumo Deadlifts

 

If anyone is planning on attending the foundations course tonight at 6 pm please contact us!  (619-528-0351)

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.

Just an update, we will no longer be offering the Free 1 Week pass. We may bring it back in the future but for right now your friends and family can enjoy one Free Class on us, and they may also participate in our Free Saturday Sessions at 10am every Saturday. Thanks for your constant support as our CFMG community grows.

 

10 Tips for Sumo Deadlifting

CJ Martin on how he got 200+ People to sign up for the CF open


Strength WOD

Front Squat

10/3/10/3/10/3

30 second plank after each set

WOD

"Grace"

30 Clean and Jerks (135#/95#)

For time

 

 

Mobility WOD- Front Squat Position

Grace 89 Seconds

CF Five Cities- Strong is Beautiful

WOD

9 Power Snatches (95#/65#)

12 KB Swings (53#/35#)

AMRP 6 Min

Rest 5 Min

400 M Run (once)

12 Pull ups

12 Sit ups

AMRP 6 Min

 

The Next CFMG Nutrition and Lifestyle Course will be held Tuesday July 19th from 6pm-7:30pm.


July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


The Tension of Competition in So Cal

(Mark Lin makes a guest appearance in this video!)

A Powerful Power Snatch

No Blister- Pull Up Grip

WOD

(every exercise in today's WOD is done with a weight plate RX for Male is 45# RX for Female is 25#)

20 Overhead Lunges (plate overhead)

25 Push ups (plate on back)

200 M Run (carry plate anyway you can)

25 Squats (holding Bumper Plate)

20 Plate Burpees (perform a Burpee and jump on the Plate)

3 Rnds

 

Big Ian working to get that bell straight overhead as his judge looks on

Ancestral Health

1.14 500 M Row

Page 147 of 157

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