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W.O.D.

Tomorrow 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.

 


Open Gym 9am-Noon

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 101 Session!



Happy Birthday to the hardest working gym manager in the world!


WOD:

7 Power snatches (95#/65#)

21 Double unders (sub = 42 single unders)

-7 rounds for time-

(11 min cap)

Free Beginner WOD at 10am

AMRAP in 15 min

5 Buprees

10 KB SDHP

15 Rope Skips

200m run


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 101 Session!




Mobility:

A1) Bottom up hip mobility, 1 min each leg x 2 sets

A2) Foam roll low back (erectors), 2 min x 2 sets

SWOD: Deadlifts 5/5/3/3/3

A1) Bent-over dumbbell/KB rows (bilateral) 10/10/10/10

A2) Plank hold 45-60sec x 4 sets

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 101 Session!


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Mobility: Spend 10 min with a lacrosse ball and/or foam roller. Focus on lower body.

WOD:

AMRAP in 5 min

15 Pull-ups

10 Push-ups

5 Air squats

Rest 2 min

-4 Rounds-


CrossFit Journal: Pull-ups

How to Avoid Blisters from CrossFit Pull-ups


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 101 Session!



Mobility:

A1) Wall squat, 2 min x 2 sets

A2) Racked position mob. drill, 1 min each arm x 2 sets

SWOD: Squat cleans 6/6/6/6/6

Static lunges (barbell in front racked position) 10 steps x 4 sets


Science bite: Gluten-free Diet in Irritable Bowel Syndrome

Mental Toughness training in the Primal World

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.


Mark and Tenley strike a pose at the SoCal Regional this past weekend!


WOD:

25 Strict presses (135#/85#)

400m run

25 Push-press

400m run

25 Push-jerks

400m run

-For time-

Mobility: Spend at least 10 min doing SMR with a lacrosse ball and/or foam roller. Focus on upper body.


Want to Be Good at Oly?

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.


SWOD:

25 min to build up to a 1 RM overhead squat

Bench press 8/8/6/6/6


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Proper Bench Technique

What the #@%! Just Happened?

Why It's Important to Cook Your Own Meals


 


Gym is closed today

 

Page 101 of 197

Latest W.O.D.

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SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

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07/28/2015

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Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

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