A+ R A-

W.O.D.

3/22/2013

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

Get Familiar with WOD 13.3. Keep in mind that there is a special tie breaker.

Parking for Saturday.

WOD:

800m run

6 Overhead squats (95#/65#)

600m run

10 Overhead squats

400m run

14 Overhead squats

200m run

18 Overhead squats

-For time-

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3/21/2013

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

WOD 13.3

AMRAP in 12 min

150 Wall ball shots (20#/14#)

90 Double unders

30 Muscle-ups

Special Tie Breaker for 13.3

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Get familiar with the movement standards

Please print out this score-card to bring on Saturday

RX Jump Ropes and Pete's Paleo will be joining us on Saturday!

SWOD: Snatch grip deadlifts 5/5/5/5/5

WOD:

10 Chest to bar pull-ups

10 Shoulder to overhead (135#/95#)

-AMRAP in 10 min-

Pot of Gold Soup

It's a Big Ol' Pile of 'Shift' Work

3/20/2013

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

SWOD: Power cleans 6/6/6/6/6

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WOD:

60 Sec Double unders

30 Sec Rest

60 Sec Burpees

30 Sec Rest

60 Sec Goblet squats (53#/35#)

30 Sec Rest

-2 rounds for total reps-

The Kipping Muscle-up

CrossFit, judging integrity

3/19/2013

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

WOD:

2000m row

75 Hand-release push-ups

25 HSPU (or any sub)

-For time-

It would be good to review the Technique Videos from Concept 2 for today's WOD

The King of Lifts

Raising Good Food Kids: The Whole9 FAQ

3/18/2013

SWOD: Front Squats 8/8/6/6/6

A1) Toes-to-bar 12/12/12/12

A2) Heavy KB Swings, max reps in 45 sec x 4 sets (Perfect form!)

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4 Super Foods the Media Tells You are Unhealthy

Shoulder Pain: Taken Out by the Bum Wing

The Sleazy Story of Cereal's Success

3/17/2013

No Open Gym today. Happy St. Patrick's Day!

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3/16/2013

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck

Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box

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Please print out this scorecard to make validating/scoring much more easy on Saturday.

This Saturday the Not So Fast food truck and Cavegirl Confections will be joining us for WOD 13.2!

3/15/2013

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck

Participating/Validating the Open WOD 13.2 this Saturday? Please watch the video below and learn the movement standards.

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Please print out this scorecard to make validating/scoring much more easy on Saturday.

WOD:

-6 min AMRAP-

10 push ups

5 chest to bar pull-ups

Rest 2 mins

-6 min AMRAP-

10 T2B

5 goblet squats (53#/35#)

Rest 2 mins

-6 min AMRAP-

200m run

5 burpees

Mobility:

A1) shoulder distraction 1 min each arm 2x

A2) bully stretch 1 min each arm 2x

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5/25/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Checkout the next CFMG...

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Gym is closed today

ian 13 May 2013 Hits:43 W.O.D.

There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...

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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...

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5/16/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2

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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...

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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...

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5/13/2013
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you…
5/12/2013
Open Gym 9am-Noon
5/11/2013
Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur,…
5/10/2013
SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- 4bN_sM86SP4 xIX8RIYYiSI Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings
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WOD: 800m run 15 Deadlifts (225#/135#) 10 HSPU (sub = inverted push-ups) -3 rounds for time- qwFvPeN81Bo
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SWOD: Power snatch, 20 min to build up to a 1RM A1) Max. L-sit hold x 4 sets A2) Max Ring push-ups in 30 seconds x 4 sets gc0-uVMGCSM D8fEh1HZ3sg Coke Executive Answers…
5/7/2013
Skill: 10-15 min of double under practice WOD: “Annie” (Compare to 11/02/12) 50 Double unders 50 Sit-ups 40 Double unders 40 Sit-ups 30 Double unders 30 Sit-ups 20 Double unders 20 Sit-ups 10 Double unders 10 Sit-ups -For time- Double under…
5/6/2013
SWOD: Overhead squats 3/3/3/3/3 WOD: AMRAP in 5 min Burpees WOD Penalty: 25 Burpees or less accumulate 5 minutes in a plank position 26-45 Burpees accumulate 4 minutes in a plank position 46-65 Burpees accumulate 3 minutes…
5/5/2013
Open Gym 9am-Noon

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