A+ R A-

W.O.D.

Starting this Saturday (2/23) The CFMG Olympic Weightlifting Club will begin meeting at 1:30pm not 1pm. If you are interested in perfecting your lifting technique and building strength be sure to checkout the CFMG Oly. Lifting Club!


For the wall squat lay on your back and put your feet on the wall in your squat stance, the closer your butt is to the wall the better. After spending some time in this position use your elbows to push your knees out.


Mobility:

A1) Wall Squat, 2 min x 2 sets

A2) Couch Stretch, 1 min each leg x 2 sets

WOD:

2 min. at each station:

Rope Climbs (or mod.)

Double unders (sub w/ singles)

HR Push-ups

Toes-to-bar

2 min rest

-2 rounds for total reps-


Push-ups: The Perfect Primal Exercise

No 5:30am or 7pm class today



SWOD: Squat clean thruster 10/10/10 (Sets do not need to be unbroken)

A1) Partner resisted Russian KB swings 15/15/15/15/15

A2) Partner Glute Ham Raises (GHR) 10/10/10/10/10


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For this exercise one partner applies a little extra downward force on the kettlebell while the other partner resists the extra force. Squeeze tight from your core to prevent yourself from losing good position while the KB is coming down.


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For this exercise try to lower yourself in a controlled manner to the floor then, giving yourself a slight push off the floor, pull yourself up to the kneeing position with your hamstrings. The other partner simply anchors your feet, and maybe holds your hand. :)


5 Heavy Lifts to Increase Mobility


No Open Gym Today

Due to President's Day on Monday will not be holding the 5:30am or 7pm classes.

We will only be holding the 8am and 9am session today due to the CFMG 101 session. We will be holding Open Gym from 6:30am-8am.

 

No Open Gym on Sunday

 

 

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Hope for Kenya WOD

50 Air Squats

30 Push-ups

15 Pull-ups

AMRAP in 12 min

Larger classes will run through this WOD in heats.

 

6 Important Training Discoveries

 


On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session, but the gym will be open from 6:30am - 8am for Open Gym since we are closing early.


No Open Gym on Sunday


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WOD:

Buy in: 50 Wall ball shots (20#/15#)

-3 rounds-

10 Power snatches (135#/95#)

30 Double unders

Cash out: 50 burpees

-for time-


For those of you chasing after that first Bar M.U.

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The Grain Manifesto



On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session.


No Open Gym on Sunday


Anyone who tells you that you can't workout when you're pregnant is a LIAR! Sealed


SWOD: Strict Press 10/2/10/2/10

*Barbell overhead walking lunges 10 steps x 4 sets

*Bar may be pulled from floor or taken out of the squat rack


Making Life Easier

Feeling Muscle vs. Moving the Weight




On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session,

but we will be completing the Hope for Kenya WOD. Feel free to sign-up and donate.


Please check the lost and found. We will be donating what's left next Monday!



“Nicole”

AMRAP in 20 min

400m run

Max unbroken pull-ups

Your score will equal the total amount of pull-ups you do over the course of the WOD

Compare to 9/26/12


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On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session,

but we will be completing the Hope for Kenya WOD. Feel free to sign-up and donate.


Please check the lost and found. We will be donating what's left next Monday!



WOD:

AMRAP in 13 min

20 KB Swings (53#/35#)

20 Box Jumps (24”/20”)

20 Deadlifts (155#/95#)

Larger classes will run through this WOD in heats.

Post WOD tissue work: Foam roll/lacrosse ball calves, back, and shoulders.


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Deadline for J&J Grassfed Beef orders is Wednesday Feb 13 at 11 pm

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