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W.O.D.

Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

No Noon class this Saturday.



WOD:

OTMEM for 16 min

Odd Min. 1 Round of “Cindy”

Even Min. 5 Deadlifts (225#/135#) / 5 Lateral Burpees over barbell

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

If you know you won't be able to complete a full round of "Cindy" in under a minute try this instead:

2 Pull-ups, 6 Push-ups, 10 Air Squats


Spinal Loading Error, You Can't Unbend

The 20-Second Beast Mode Berserker Challenge


 

SWOD: Power snatch 5/5/3/3/3

WOD: Tabata row

 

5 Essential O-Lift Drills

The Paleo Diet Debunked?



Mobility:

A1) Shoulder Distraction 1 min each arm x 2 sets

A2) Bottom up hip mobility 1 min each leg x 2 sets

WOD:

“Helen”

(Compare to 12/8/12)

-3 Rounds for time-

400m run

21 KB Swings (53#/35#)

12 Pull-ups


Join us for our next CFMG 101 session on this coming Saturday at 12:30 pm until about 3-3:30pm

Our Free Beginner Class starts back up this Saturday at 10am!



Post Beach WOD this past Saturday. Thanks to everyone who came out.


SWOD: 25 min to build up to a 1RM Front Squat

Turkish get-ups 5/5/5/5/5 on each side


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Open Gym 9am-Noon

Join us for the CFMG Post Open Beach WOD/Potluck

No Regular Classes Today

Bring a dish! Bring your family! Bring your friends! We will secure a spot with some grills in the picnic area, and do the WOD on the beach. We are also going to play some Hooverball. Surfboards are welcome, too! We will meet at the same spot as last year on the beach just south of Wave House at life guard tower 13. The WOD will start at 10:30 am followed by our potluck/cookout.

-Join us this Saturday for our Post Open Beach WOD and Potluck

-Checkout our next CFMG 101 Session, Muscle-ups

-Our Free Saturday Beginner Class will resume on Apr. 20 at 10 am


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WOD:

1000m row

-for time-

Rest 5 min

50 KB Swings (70#/53#)

-for time-

Rest 2 min

10 Toes-to-bar

25 Push-ups

-4 rounds for time-


-Join us this Saturday for our Post Open Beach WOD and Potluck

-Checkout our next CFMG 101 Session, Muscle-ups

-Our Free Saturday Beginner Class will resume on Apr. 20


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WOD:

3 Power cleans (205#/135#)

10 Burpees pull-ups

-5 rounds for time-

“Finisher”

Tabata plank holds


Tope 10 Most Overrated Health Foods

7 Natural Remedies for Allergy Relief

Page 105 of 196

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