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W.O.D.

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday!

SWOD: Week 7 Day #2 Hatch Squat Program

Back Squat: 70%x4, 75%x4, 80%x4, 85%x4

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Finisher:

100 Hollow Rocks

-For Time-

 

The Mistake That's Costing You Pounds In Your Cleans

Are You An Athlete Or An Exerciser?

Maximizing Power For Runners And Lifters

2014 Left Coast Invitational Schedule/Heats

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out there to test your fitness in mind and body. We promise you will have some fun in the process, too! We are proud to have you represent our gym, and can't wait to cheer you on this weekend! So make sure to stop by CFMG in the "Open Gym" side for our special meeting at 7pm tomorrow! (Please be sure to review our timeline/heats before the meeting, too!)


WOD:

21-15-9

Burpees

T2B

Shoulder-to-Overhead (135#/95)

-For Time-

(8 Minute Cap)


Rest 2 Minutes

7-5-3

Power Clean (135#/95#)

KB Goblet Squat (53#/35#)

-For Time-

(4 Minute Cap)


Emotions in Motion

2014 Left Coast Invitational Schedule


It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

SWOD: Week 7 Day #1 Hatch Squat Program

Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1

Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

Finisher:

20 sec. Sit-Ups

10 sec. Plank

-8 Rounds-

 

Myopia: A Mondern Yet Reversible Disease

Healthy Foods That Are Cruel: Bananas, Coffee, And Chocolate

50 Things You Should Stop Buying And Start Making

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting.

Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide you with lunch on both days of competition. Please follow the link above and register through our LCI site. Thanks!

 

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

Skill: Review and Practice the Hang Squat Snatch

WOD:

OTMEM for 10 Minutes

1 Snatch Grip Deadlift

2 Hang Power Snatches

3 Overhead Squats

You pick the weight you want to use. Stick with one weight or increase/decrease, as you move through the WOD. You may hang squat snatch into your first overhead squat.

Rest 2 Minutes

OTMEM for 5 Minutes

5-10 Strict Pull-Ups

 

6 Training Roadblocks And 6 Guides To Getting Over Them

Apple Almond Brekkie Bars

The Ethic Of Reciprocity


Open Gym

9am-12pm

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting.

Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide you with lunch on both days of competition. Please follow the link above and register through our LCI site. Thanks!


SWOD:

Please Note: There is only an 8am and 9am class time today, due to the CFMG Coaches’ Enrichment

Hatch Squat Program

Week #6, Day #2

Back Squat: 75%x4, 80%x4, 80%x4, 80%x4

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

WOD:

1 Minute KB Swing (70#/53#)

1 Minute Plank

1 Minute Bar Dips

-5 Sets for Reps-


Keep Grunting, Because It Works For Everyone

On The Shoulders Of Giants

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It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

WOD:

AMRAP in 5 Minutes

10 Toes-to-Bar

10 Push-Ups

Rest 3 Minutes

AMRAP in 5 Minutes

30 Double Unders

10 Sit-Ups

Rest 3 Minutes

AMRAP in 5 Minutes

2 Rope Climbs

10 Box Jumps (24"/20")

 

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Sweet Potato Hash And Eggs

The Best No-Equipment Upper Body Challenges For Children

Simple Steps To Holding A Handstand Like A Pro

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

Mobility:

A1) Keg Drill: 2 minutes

A2) Bully Stretch: 1 minute/arm x 2 sets

WOD:

"21-15-9 Complex"

The 2014 CrossFit Games Individual Event #6

8 Deadlifts (155#/115#)

7 Cleans (155#/115#)

6 Snatches (155#/115#)

8 Pull-Ups

7 CTB Pull-Ups

6 Bar Muscle-Ups

6 Deadlifts (155#/115#)

5 Cleans(155#/115#)

4 Snatches (155#/115#)

6 Pull-Ups

5 CTB Pull-Ups

4 Bar Muscle-Ups

4 Deadlifts (155#/115#)

3 Cleans (155#/115#)

2 Snatches (155#/115#)

4 Pull-Ups

3 CTB Pull-Ups

2 Bar Muscle-Ups

-For Time-

(12 minute cap)


World Breastfeeding Week 2014

State Laws That Protect Breastfeeding

Breastfeeding Lowers Risk Of Chronic Inflammation Associated With Cardiovascular, Metabolic Disease

National Breastfeeding Month Proclamation

Page 5 of 156

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