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W.O.D.

Open Gym from 10am-1pm


WOD

5 Squat Clean and Jerks (155#/105#)

15 Push ups

15 Pull ups

200 M Run

1 Min Rest

5 Rnds

Score = total time

Our original art work, before we broke through the wall. Yeah it is still up there collecting dust, hopefully we find a spot for it soon!

Anyone interested in running barefoot should check out the link below.

Barefoot Teds Adventures

Running shoes with springs!? Not promoting them just exposing you to this new Trampoline Polymer Sole Technology!  They could be very functional and may help certain people, but I think a more simplistic approach would be a better option.

Gravity Defyer

FREE 10 AM CLASS

600M RUN(once)

10 Burpees

10 OH Lunges

10 KB Swings

12 Min AMRP

SWOD

Strength Ring Dips

10/10/10/10

Accumulate 30 Seconds in L-Sit After each Set

WOD

KB Swings (70#/53#)

Burpees

Toes to Bar

3-6-9-12-15

Some of the Ladies in the 8:30 am class working through their Push Jerk.

 

Grocery Shopping with Austin Malleolo

Do Taller people Run Faster

Strength WOD

Back Squat

6/6/4/4/4

Strict Pull ups Between each set

10/10/10/10

*if ten is too easy then do a weighted pull up, if ten is too hard use a band*


WOD

30 Goblet Lunges (once) (53#/35#)

6 Front Squats (135#/95#)

10 Sit- ups

6 Min AMRP

Geoff hitting a big deadlift mid WOD!  As always his note pad is by his side.  I hope everyone is keeping up with their journal.  It is a great way to track your workouts and progressions with weights and movements.

 

The Muscle up is something that many of you have been working hard to get. Check out the resources on Gymnasticswod.com. The false grip is so important in getting your first one here is a video on how to work your False Grip. If you have the strength for a strong pull here is a video for No False Grip Muscle Progression

 


Endurance WOD

200 M Run 20 Second Rest X 5

Total time goes on the board

WOD

Deadlift 10-9-8-7-6-5-4-3-2-1 (225#/135#)

Between each Set complete 20 UnBroken Double Unders

 

Fred and John showing good posture on some KB Swings.

 

Big Congratulations to Coach Ian and Ian L for advancing on to the next level of competition in the CrossFit Games.  Next stop is the Regional Comp June 17th-19th in Long Beach CA.  Click the link for more details 

Strength WOD: Thrusters 6/6/4/4/4

WOD:

25 Wall Ball (once)

5 Push Press (135#/95#)

10 KB Swing (53#/35#)

5 Rnds

25 Wall Ball (once)

Kris and Jori working their KB swing last week.

 

Check out our May Referral Program

Skill WOD

Turkish Get-ups

6/6/4/2/2

#= total reps (6 is 3 on each arm)


WOD

Run 400 M

20 Burpee double Push-Ups

(go down for your burpee perform two push ups instead of peel up=1 rep)

15 Hanging Power Snatch (95#/65#)

3 Rnds

 

Picture is a little dark but here is a team photo from the So Cal CrossFit Sectionals, minus a few who had to leave early.  Great event, thanks to everyone who came out to show support!  We really represented CFMG!

 

 

Congrats to our own Lindsay S for getting a honorable mention for 4th Place!

Open Gym today from 10am-11:45

Yes, we are closing early today. Sorry for any inconvenience.

Congratulations to Team CFMG for competing in the SoCal Sectional Finals. Each of you, individually, performed extremely well. Your coaches are very proud of you all and appreciate the hard work you've put in the past six weeks. Thank you to all of our community who were able to come up and cheer on/support our team.

 

CrossFit as a Sport

The Truth About Gluten


Page 147 of 150

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SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

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Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

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7/24/2014

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7/23/2014

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Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

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SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

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7/19/2014

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7/18/2014

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WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

7/17/2014

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