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W.O.D.

For those of you who train in the evenings at CFMG please start using our Mind Body Online system to reserve your spots in classes each week. Most of you are already in the system so simply click on the "sign-up" link (upper right-hand side) type in your name under "Is this your first time?", your name should pop up and select "this is me!" to create your account.
Thank you.

 

Strength WOD

Push Press 3/3/2/2/1/1

WOD

15 Thrusters (95#/65#)

25 Sit ups

AMRP 12 Min

Joe and Jake going through some Back Squats

Common Push Press Issues

Below is a link to some interesting drama that has unfolded with the judging in this years CrossFit Regional in Nor Cal.  Let us know your opinion on who should have been allowed to advance?

DNF and Still going to the Games?

 

REMINDER: We will be CLOSED this Friday, Saturday and Sunday, June 17th, 18th and 19th, due to the CrossFit Regional Event.  Sorry for any inconvenience. If your not busy come cheer us on!


REMINDER: We will be CLOSED this Friday, Saturday and Sunday, June 17th, 18th and 19th, due to the CrossFit Regional Event.  Sorry for any inconvenience. If you haven't ever attended a CrossFit Competition you should try to make this event, $25 for the whole weekend or $10 for a day pass. We will have 8 athletes competing at this event and it would be a great way for you to become more involved in your CFMG/CrossFit Community. More info can be found HERE.

 

WOD

100 M Sprint Foward

100 M Sprint Backward

Rest 1 Min

4 Rnds Score=total time

Rest 5 min then

60 Double Unders

50 Wall Ball (20#/14#)

40 KB Swings (70#/53#)

30 Pull ups

Cristina, Brandon, and Xuan working a heavy Deadlift in Last weeks WOD


Info, Videos and Venue for the CrossFit So Cal Regional

Benefits of Backwards Running

REMINDER: We will be CLOSED this Friday, Saturday and Sunday, June 17th, 18th and 19th, due to the CrossFit Regional Event.  Sorry for any inconvenience. If your not busy come cheer us on!

 

Strength WOD

10 Min to find your 1 Rep Max Snatch

 

WOD

5 Power Snatch (115#/85)

10 Air Squats

15 Toes to Bar

8 Min AMRP

Trevor hitting a squat clean while Barney watches and wonders why he would ever do that


Review of Squat Snatch

CF Games and Drug Testing

 

Open Gym, 10am-1pm

Check-in at CFMG on Facebook today and receive a Free CFMG Bumper Sticker, while supplies lasts!

(*You actually need to be here today to receive your bumper sticker)

 

Partner WOD

In teams of two,

Buy in: 100 double unders

600m run

50 Burpees

50 Air Squats

50 AbMat sit-ups

600m run

40 Burpees

40 Air Squats

40 AbMat Sit-ups

600m run

30 Burpees

30 Air Squats

30 AbMat sit-ups

600m run

Cash out: 100 double unders

-For time-


Run distances and reps may be broken up in anyway that the partners wish. Movements must be completed in order.

 

Free Beginner Class at 10am

10 Sit-ups

10 Burpees

200m run

-AMRAP (As Many Rounds As Possible) in 12 minutes-

 

The Definitive Guide to Walking

CrossFit: Nutrition

 

SWOD

A1) Push-press 3/3/3/3/3

A2) Pistols 10/10/10/10


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B1) Handstand Push-ups 8/8/8/8/8

B2) Walking dumbbell/kettlebell lunges 18 steps x 4 sets

 

*Your handstand push-ups should be done unbroken.

 

Carl Paoli of Naka Athletics talk about positioning and awareness during HSPU

Coach Glassman on the push-press

Can you spot your fellow CrossFitters?


WOD

-OTMEM for 20 min-

6 Hanging Cleans (135/95)

6 Burpees

Score = the number of completed rounds

*If you miss a round start back up during the next minute. You'll want to make use of the hook grip today.

 

Rhabdomyolysis Revisited

CrossFit Burpees

Coach Burgener on the hang power clean

For those of you going through CFMG's Foundations Course the next sessions will be held Monday June 13th at 6pm and Thursday June 16th at 6pm. There will be no Foundations session on Saturday June 18th.


SWOD

Snatch 3/3/3/3/3


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Discussion on Games Style Push-ups (hand-lift push-ups)

 

WOD

-AMRAP in 8 min-

800m run (once)

15 Kettlebell Swings (70#/53#)

15 Push-ups with hand-lift at the bottom

 

Mental Toughness

Kettlebell Swing Instruction


Page 149 of 157

Latest W.O.D.

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9/19/2014

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9/17/2014

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Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

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WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

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What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/12/2014

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9/11/2014

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9/9/2014

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