A+ R A-

W.O.D.

 

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


CFMG will be closed on June 17th, 18th, and 19th (Friday, Saturday, and Sunday). Please join us at Cal State Long Beach for the CrossFit Games Southwest Regionals. You can find more info about the weekend at this link. We apologize for any inconvenience this may cause.

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.


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Coach Glassman speaks on the deadlift, a.k.a. the health lift

 

WOD

10 Deadlifts (205#/155#)

1 pull-up

9 Deadlifts

2 Pull-ups

8 Deadlifts

3 pull-ups

7 Deadlifts

4 Pull-ups

6 Deadlifts

5 Pull-ups

5 Deadlifts

6 Pull-ups

4 Deadlifts

7 Pull-ups

3 Deadlifts

8 Pull-ups

2 Deadlifts

9 Pull-ups

1 Deadlifts

10 Pull-ups

-For time-

 

Taping your hands for pull-ups

Deadlift Position

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course with Coach Dawn. More info here.

 

WOD

-AMRAP in 15 min-

5 Overhead squats (135#/95#)

15 double-unders

200m run

-Rest 2 min-

-AMRAP in 2 min-

Burpees

 

Brian MacKenzie of CrossFit Endurance

Kill Your TV: The Season Finale

How to take care of you teeth

OPEN GYM

10 am to 1 pm

WOD

10 Squat Cleans (155#/105#)

10 Burpees

200 M Run

8 Squat Cleans

8 Burpees

200 M Run

6 SC

6 Burpees

200 M Run

4 SC
4 Burpees

200 M Run

2 SC

2 Burpees

-For time-

Jake showing a strong overhead Position in last weeks WOD

 

No Free Beginner Class Today. We will be hosting our Third Nutrition Round-table from 10am-11am.

 

If you have ever taken a class coached by anyone listed below, please click on their name to fill out a brief survey in order for us to improve the already amazing coaching you receive. Thank you to all of you who have already filled out these surveys.

Coach Geo

Coach Ian

Coach Dawn

Coach Casey L.

Coach Mark


Jason Khalipa's History with the Squat Clean Thruster

Blair Morrison Functional WOD

Strength WOD

Push Press

5/5/5/5/5

WOD

10 (total) One Arm KB Push Press (53#/35#)

10 Chest to Bar Pull Ups

10 Box Jumps (24'/20')

5 Rnds

Recovery WOD

If the Foam Roller is not cutting it anymore

Trigger Point Mobility Site

 

Join us this Saturday from 10am-11am for the CFMG Nutrition Round-table. Having nutrition related problems, or have some info to share with your fellow CFMG Athlete? Come to this!!!!


Below are some pictures highlighting Team Murph from Memorial Day Weekend

 

 

 

 

 

 

 


 


Page 155 of 162

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