A+ R A-

W.O.D.

Don't forget that today is Memorial Day!


CFMG will be closed today. If you want to train give this WOD a try:

-OTMEM for 15 min-

5 Burpees

10 Sit-ups



Open Gym 9am-Noon

Oly. Lifting Club Noon-2pm

NO CLASSES TOMORROW.

8am Class Only today!

-CFMG will be closed this coming Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party TODAY! We will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


Read about Lt. Michael Murphy HERE

 

WOD:

AMRAP in 15 min

400m run

10 Deadlifts (225#/135#)

10 Bar facing burpees

Happy Birthday Coach Betsy!

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


SWOD: Hang Power Snatch 3/3/2/2/2 then,


A1) DB or KB bent-over rows 12/12/12/12/12

A2) Strict pull-ups 8/8/8/8/8

Rest 30-45 seconds between sets

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in



WOD:

OTMEM for 15  min

3 Squat Cleans (185#/135#)


Rest 2 min


100 sit-ups

-For time-


Learning the Basics of "Clean Pulls and Cleans"

2226 Sit-ups, World Record

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in


AMRAP in 1 min

Max. toes-to-bar

Rest 30 seconds

AMRAP in 1 min

*Max. close grip push-ups

Rest 30 seconds

-2 rounds for total reps-

*For the close grip push-ups simply touch the tips of your thumbs together, or create a diamond with your hands.

800m run

Rest 2 min

-3 Rounds for time-

(25 min cap)

Your finish time will include your rest periods. If you have your own stopwatch today would be a good day to bring it in.


Is Sprinting Better Than Jogging?

POSE Running

Step up to the Salad Bar


-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-The Weekday Foundations Sessions will continue on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in, and we'll have more small female tank tops too.



SWOD: Overhead squats 3/3/2/2/2


WOD:

-AMRAP in 5 min-

9 Box Jumps (24"/20")

6 Pull-ups

3 Push-press (135#/95#)

Your score will be the total reps completed. 1 Round = 18 Reps


Feeling beat up? Did you know we have a massage therapist on staff here at CFMG? Be sure to schedule a session with Shedara!

You Can't Out-Exercise a Bad Diet

Paleo for Autoimmune Illness

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party! We will only be holding the 8am class this Saturday (5/26)

-Shower update: We hope to have it up and running in about 2-3 weeks. I'm sorry for any inconvenience this may cause but I promise the new shower will be 100x better.

-The Weekday Foundations Session starts tonight from 6-7pm and then continues on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they will be in tonight, and we'll have more small female tank tops too. Sealed



WOD:

In teams of two:

35 Push-ups

45 Thrusters (135#/95#)

55 KB Swings (53#/35#)

65 Sit-ups

400m Run

-2 Rounds for time-

(30 min cap)

Partners share the reps and run together. You can not start the next round until both partners have returned from the run. Time expires once both partners have crossed the finish line. *Add 15 reps to each movement for groups of three.


Killing the Fat Man: Episode 10

9 Training Strategies for Knee Pain


Page 104 of 155

Latest W.O.D.

Prev Next

9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:104 W.O.D.

Read more

9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: 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...

ian - avatar ian 28 Aug 2014 Hits:108 W.O.D.

Read more

8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:29 W.O.D.

Read more

8/30/2014

8/30/2014

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 Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:87 W.O.D.

Read more

8/29/2014

8/29/2014

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 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:82 W.O.D.

Read more

8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:107 W.O.D.

Read more

8/27/2014

8/27/2014

WOD: 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) -3 Rounds-   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...

ian - avatar ian 25 Aug 2014 Hits:189 W.O.D.

Read more

8/26/2014

8/26/2014

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

ian - avatar ian 25 Aug 2014 Hits:178 W.O.D.

Read more

8/25/2014

8/25/2014

WOD: 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...

ian - avatar ian 24 Aug 2014 Hits:206 W.O.D.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:86 W.O.D.

Read more

8/23/2014

8/23/2014

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...

ian - avatar ian 22 Aug 2014 Hits:101 W.O.D.

Read more

8/22/2014

8/22/2014

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 WOD: 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 Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:130 W.O.D.

Read more