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W.O.D.

Open Gym: 9am-Noon

Olympic Weightlifting Club: Noon-2pm

 

CFMG's Foundations Course will be held this coming Monday (5/21), Wednesday (5/23), and Thursday (5/24) from 6-7pm. You must attend all three sessions. If you are unable to make those times you can come to our Saturday session on 6/2 from 11am-1pm. We WILL NOT be holding a Saturday session on Saturday 5/26, due to our Memorial Day "Murph" Celebration. Don't forget about our Beach Party and Baby Shower!

CFMG would like to welcome Coach Kelly Denham to the CFMG Coaching Staff! You'll be able to catch her during some of our morning sessions.


WOD:

Buy in: 30 Burpees

5 Rounds

200m run

3 rounds of "Cindy"

Cash out: 30 Burpees

-For time-

(30 min cap)


1 Round of "Cindy" = 5 Pull-ups/10 Push-ups/15 Air squats


Free Beginner WOD at 10am

10 Burpees

10 Sit-ups

10 Kettlebell Swings

200m Run

-AMRAP (As Many Rounds As Possible) in 10 Minutes-


Running the Bars

Put Your Own Mask on First


SWOD

Hanging Power Snatch

3/3/3/3/3


WOD

10 Front Squats (155#/105#)

20 KB Swings (53#/35#)

30 Double Unders

4 Rounds for time

 

Orlando Goes Team

How bad is peanut butter

WOD

A1) Weighted Push Ups 10/10/10/10

A2) Farmers Walk Weighted KB's/DB's 200M x 3

WOD

8 min AMRAP

9 Toes to Bar

12 Burpees

15 Push Press (95#/65#)


Roy hitting the farmers carry on the final WOD of the Weekend.

Scientific Fat Loss Facts

Stronger: Zack Height

MWOD

1 Min Each Arm Front Rack Band Stretch - 6.45 in this Video

1 Min Each Leg Couch Stretch

WOD

400 M Run

30 Sit ups

12 Hang Cleans (185#/115#)

3 Rounds

25 Min Cap - scale weight accordingly

Are You Recovering or Just Resting?

Evolution of the Games



WOD

OHS 3/3/3/3/3

A1) Sumo Deadlift 8/8/8/6/6

A2) Max Burpee Box Jumps  in 1 Min x 5 (24'/20')

Score is the total amount of Burpee Box Jumps completed over the 5 Rounds

Coach Ian handling that 100 pound DB last weekend!

How your goals are shaped by your environment

Thoughts on Flexibility

Congratulations to all the Regional Competitors this weekend! Great job CFMG!

We also want to thank all the members for their support.

WOD

100 Pull Ups

100 KB Swings (53#/35#)

100 Double Unders

100 Goblet Squats (53#/35#)

-For Time-

This is a version of a WOD from the 2011 Regional Event

 

World Record Footage

The Voodoo Band


No Open Gym and No Olympic Weightlifting Club today. Join us for the last day of the 2012 SoCal Regional!

Page 105 of 155

Latest W.O.D.

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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:79 W.O.D.

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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:105 W.O.D.

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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.

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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:86 W.O.D.

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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:79 W.O.D.

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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:106 W.O.D.

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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:188 W.O.D.

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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:176 W.O.D.

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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.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:83 W.O.D.

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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.

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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.

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