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W.O.D.

SWOD: Front Squats 5/5/4/4/4

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WOD:

10 Burpee box jumps (24”/20”)

200m run

-5 rounds for time-


Long Live Static Stretching



No Open Gym Today

Happy Easter

The Green Truck and Cavegirl Confections will be joining us today! Come hungry!

WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Read more about WOD 13.4 HERE


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Know the movement standards

 

WOD:

Buy in: 600m row

-3 rounds-

15 Sumo Deadlifts (155#/105#)

10 Hang cleans (155#/105#)

5 Front squats (155#/105#)

Cash out: 600m run

-For time-


There will be no Open Gym this Sunday

Checkout the next CFMG 101 Session


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Know the movement standards


The Green Truck and Cavegirl Confections will be joining us this Saturday! Come hungry!


SWOD: Push-press or Front squat 6/6/5/5/5


If you push-pressed on Monday you should front squat today


WOD:

45 sec. Max bar dips

15 sec. Rest

45 sec. KB Swings (70#/53#)

15 sec. Rest

45 sec. Max L-sit hold

15 sec. Rest

45 sec. Jumping barbell squats (45#)

15 sec. Rest

-2 Rounds for total reps-


Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Read more about WOD 13.4 HERE


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Know the movement standards


The Green Truck and Cavegirl Confections will be joining us this Saturday! Come hungry!

Congratulations to Tom and Jenny Oechel on the birth of their baby boy Oliver James Oechel! He came a little early but he is a strong little guy and doing well.


-There will be no Open Gym this Sunday

-Checkout the next CFMG 101 Session



WOD:

“Barraza”

AMRAP in 18 min

200m run

9 Deadlifts (275#)

6 Burpee bar muscle-ups (sub = 6 burpee pull-ups)


U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

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There will be no Open Gym this Sunday


CFMG 101: Muscle-ups

Join us on Saturday April 20th, 12:30-3:00, for our next 101 Session. We will be focusing on the muscle up and progressions to get you there.

Our goal is to have you to walk away from each 101 session feeling more confident about attacking these movements with tools you can use to help you improve. We will cover form/positioning, modifications, assistance exercises, and ways to train in order to improve you muscle-up abilities.

This is a two hour long session, but we won't be working out the whole time, and we may end a little early depending on how the day goes. However we may also run a little long depending on the flow of the class. :) 

*Class size, for this session is limited to 15 participants 

*Cost is $25 per person (first come first serve) Please use our Mind-Body Online Store to sign-up. Go to the Online Store, select Series and Memberships, and then select CFMG 101.


WOD:

AMRAP in 7 min

3 Rope climbs

15 Push-ups

Rest 2 min

AMRAP in 7 min

200m run

10 toes-to-bar

Rest 2 min

AMRAP in 7 min

3 Wall climbs

10 Box jumps (24”/20”)


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5 First Foods for Paleo Babies and Toddlers

SWOD: Front squats (or push-press if you completed WOD 13.3 recently) 6/6/5/5/5


WOD:

AMRAP in 7 min

Max burpees

*At the top of the minute complete 20 Double unders (sub = 40 single unders)


FAQs: What is Paleo?

It's the Sugar, Folks


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There will be no open gym this coming Sunday (3/31)

Page 107 of 196

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07/28/2015

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Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:79 W.O.D.

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:96 W.O.D.

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

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07/18/2015

07/18/2015

WOD: AMRAP in 15 Minutes of: Buy In: 500m Row 4 Shoulder To Overhead (115#/75#) 6 Push-Ups 8 V-Ups 24 Double Unders (Sub=48 Single Unders) Finisher: A1) Max L-Sit Hold x 4 Sets A2) Side Planks 1:00/4 Sets Barbell Club: Snatch w/ pause below knee 2/2/2/2/2 Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1...

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