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W.O.D.

CFMG IS CLOSED TODAY and June 19th

Here is an at home WOD you can probably do with minimal equipment, post times to our Facebook Page if you try it!

 

WOD

AMRP 20 Min

Run 400 M

Then complete max Pull ups

(if you can not find a bar for pull ups, do max KB swings, max double unders or 20 sit ups)

If you have time Freestyle on the pull up Bar

 

 

Click on the picture above to Follow team CFMG, Coach Ian and Ian L on the Scoreboard all weekend!


CFMG IS CLOSED TODAY and June 18th and 19th

Here is an at home WOD you can probably do with minimal equipment, post times to our Facebook Page if you try it!

 

WOD

15 Air Squats

10 Clapping Push Ups

15 Air Squats

20 Walking Lunges

5 Rnds

Clapping Push Up

Try these if you want!

Dim lights Embed Embed this video on your site

 

Click on the picture below to Follow team CFMG, Coach Ian and Ian l on the Scoreboard all weekend!


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! For those of you coming up on Friday, Team CFMG is in heat #1, "Big" Ian is in heat #2, and Coach Ian is in heat #3. Heat assignments will be reordered after Friday. You can find the heat times HERE.


WOD

10 Power Cleans (135#/95#)

10 Barbell Lunges (Total) (Use same weight as you do for PC)

200M Run

10 Bar Facing Burpees

20 Min AMRP

Olympic Lifting: Why we Suck?

 


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

Page 150 of 158

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