*If you can not execute the HSPU unbroken please do the inverted push-ups. Watch the viedo below to see how you can stack Abmats to help you work partial ROM. Please use spotters! If you normally "slam" into the wall while getting into your HSPU please go outside and use the cinder-block wall that makes up our building. Putting holes in our walls = not cool :)
We will be holding this event on Mission Beach near life guard tower 13. Just south of The Wave House .
All WODs today are partner WODs.
800m Beach Run
60 Sandbag Thrusters
800m Beach Run
-2 Rounds for time-
Partners will run together and share the reps. Partner may not start working on the reps until both partners have finished the run. Time is called once the last partner has crossed the finish line. If in a group of three add 25 reps to each, and two people may work at a time.
Run to water and fully submerge yourself -or- Run 100m
-AMRAP in 10 min-
Partners will alternate every round, i.e. one partner completes a round then the other partner completes a round. If in a group of three two people may be working at a time.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
15 KB Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24"/20")
-7 Rounds for time-
(22 Min cap)
The 22 min cap will be strictly enforced today because we will have to run heats for some of our classes. Also, be prepared to share your plyo. box. We have more boxes on the way, they just aren't ready yet :). Thanks for your cooperation, and GOOD LUCK!
We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer:
. Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!
Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Partner A: 400m Run
Partner B: Hang C&J (135#/95) until Partner A returns
-partners switch and perform same sequence-
Partner A: 400m Run
Partner B: Back Squats from the floor (135#/95) until Partner...
Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Skill: Power Snatch Practice for 15 minutes
WOD: EMOM for 12 minutes
Odd Minutes: 4 Power Snatches
Even Minutes: 8 Lateral Burpees Over the Bar
Free Intro WOD at 10am
SWOD: Hatch Squat Program: Week 9, Day 2
Back Squat: 65%x5, 75%x5, 75%x5, 75%x5
Front Squat: 65%x5, 65%x5, 65%x5, 65%x5
A1) 200m Sprint on the Rower x 3 sets
A2) 20 Strict Ring Push-Ups x 3 sets
17 Tips For Getting Better At Rowing
7 GIFs That Will Convince You Just How Scary The...
Skill: Handstand Walk Practice for 10 minutes
20 Burpee Box Jump Overs (24”/20”)
15 Burpees Box Jump Overs
10 Burpee Box Jump Over
(15 min cap)
Finisher: 20 KB/DB Walking Lunges x 4 Sets
CFMG is excited to add Dan Demory to our staff as a...
1 Min. 15 GHD Sit-ups
1 Min. 10 Deadlifts (225#/135#)
1 Min. 20 Pull-Ups
1 Min. 10 Strict Bar Dips
1 Min. 50 Double Unders (sub = 75 single unders)
Please Vote on the Topic for our Next FREE CFMG 101 Session!
(Saturday, September 13th from 10am-12pm)
Paleo Lunchbox Ideas
Back To School: The 70's Versus...
SWOD: Hatch Squat Program: Week 9, Day 1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Finisher: 45-60 sec. weighted “around the world” planks x 5 sets
Kale Salad with Figs, Prosciutto, and Walnuts
Why LeBron James Is Suddenly Skinny
Yoga Makes You A Quicker, Better Thinker
Score is total reps of the following barbell complex:
1 Deadlift (135#/95#)
1 Hang Clean
1 Shoulder to Overhead
6 minutes each round; 3 minutes of recovery between rounds
Round #1: Row 600m, then complete AMRAP of the barbell complex
-rest 3 min-
Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...
CFMG Is Closed Today!
Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!
Meet at the park at 10:30am (we will have a CFMG tent and table)
WOD will take place on the beach at 10:45am
Paleo Potluck to follow (please bring a dish to share; grill...
SWOD: Hatch Squat Program: Week 8, Day 2
Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5
Front Squat: 60%x5, 60%x5, 60%x5, 60%x5
1/Arm KB Push-Press
1/Arm KB Row
1/Leg KB Static Lunge*
-6 Minute AMRAP-
*Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)
How To Analyze Which Of Your Lifts Need Attention
21 Clean and Jerks (135#/95#)
15 Clean and Jerks
9 Clean and Jerks
GHD Sit-Ups 20/20/20
Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday,…