A+ R A-

W.O.D.

-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


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

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

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-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!

-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


-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 Masters Class this Saturday


Skill: Pistols and T2B work 10-15 mins. If you can already do pistols and T2B follow the workout below:

OTMEM for 7 mins:

6 alternating leg pistols

6 t2b


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*WOD:

“Heavy Grace”

30 clean and jerks (185#/135#)

-For time-


*12 min cap

(Scale accordingly)


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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For a downloadable PDF of the workout, click here.


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

-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



Warm up/ skill work: Running drills

WOD:

3 mile run

-for time-

(Run 1 mile route x 3)

Finisher:

Tabata plank holds


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds


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Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

-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




WOD:

10 burpees

15 v-ups

20 kb swings (70#/53#)

50 double unders (sub = 100 single unders)

400m run

50 double unders

20 kb swings

15 v-ups

10 burpees

-2 rounds for time-

Mobility:

A1) Couch stretch 1 min each leg x 2

A2) Paleo chair accumulate 2 mins x 2


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Page 105 of 192

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