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W.O.D.

Open Gym

10am-1pm


The Olympic Weightlifting Club meets from 11am-1pm in the new space.

Lindsay with some excellent form during the Olympic Weightlifting Clinic. Don't forget the Olympic Weightlifting Club meets on Sundays


WOD:

Buy in: 400m run

-5 Rounds-

8 Hang Cleans (135#/95#)

10 Burpees

Cash out: 400m run

-For time-


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Free Beginner WOD at 10am

Tabata Air Squats

Rest 2 min

Tabata Burpees

Rest 2 min

Tabata sit-ups

DONE!

Tabata is 20 seconds of work followed by 10 seconds of rest for four minutes.


Sometimes, It's Hard

Killing the Fat Man: Episode 1

I would like to take this opportunity to make a special announcement. Starting June 1st Coach Betsy will begin her role as CFMG’s Manager. Both Geo and I have known about this for some time and some of you may have heard about this, but I wanted personally let you all know.

Betsy will continue to coach some morning classes, the women's only classes, and the CFMG Endurance classes, but she will also now be helping me manage and oversee the day-to-day tasks at CFMG. Betsy will also be involved in the planning and implementation of upcoming events, classes, seminars, etc. at CFMG. You can expect to see her primarily in the mornings and early afternoons, but please know you can reach her with any problems or issues you may be having at CFMG. -Coach Ian

SWOD:

Push/Split Jerks: 7/5/3/3/3 (Start at about 70% of your 1 RM) then,


Deadlift: 5/5/4/4/4 (Start at about 65% of your 1 RM)


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Nutrition 101 Class on Tuesday April 24th

CFMG Endurance Classes every Tuesday at 6pm

Ted has been in the gym working with Coach Dawn and kicking butt! Keep up the great work Ted!


SWOD:

Front Squat 4/4/4/4/4 (All sets should be done at 85% or more of your 1 RM)


WOD:

800m run

30 Sit-ups

30 Air Squats

-3 Rounds for time-

(20 minute cap)


Honey Cinnamon Ice Cream

The Importance of Pull-up Bar Training

Don't forget to get your 2012 So. Cal. Regional Tickets!

Pre-WOD Skill Practice

Your coach will help you with 15-20 minutes of skill work. Work on one or two of the following exercises:

-Kipping Pull-ups

-Butterfly Pull-ups (if you can already do 10-15+ kipping pull-up unassisted)

-Double Unders

-Muscle-ups (you can use Coach Ian's Muscle-up training protocol)


WOD

AMRAP in 5 min

7 Deadlifts (225#/135#)

14 Games standard box Jumps (24"/20")

Rest 1 min

AMRAP in 5 min

3 Bar muscle-ups (Sub = 5 Chest-to-bar pull-ups)

10 KB Swings (53#/35#)


The CFMG Olympic Weightlifting Club

Nutrition 101 Class

A Letter To My Younger Self

Get Your Mind Right


SWOD

Strict Press: Take 20 minutes to build up to a 1 rep. max.


WOD

AMRAP in 5 min

7 Burpees

7 Hang Snatches (115#/85#)

*If we have large classes we will run heats.


Nutrition 101 Class

hosted by our own CrossFit Nutrition Coach, Dawn Fletcher

Join us on Tuesday April 24th at 4:30pm for this 90 min session.


What to expect:

-Paleo & Zone block recommendations

-Guidance on everyday eating

-Pre/post workout nutrition

We highly recommend that all members of the CFMG Community attend this course. You will gain insight and education on the right nutrition for CrossFit.


This course is only $45 and is limited to 8 participants.

*Your Payment will reserve your spot in this class.


Autism Linked to Obesity in Mothers

CrossFit: The Sport of Fitness, By The Arizona Sonora News Service


 

Join us Sundays from 11am-1pm for the CFMG Oly. Weightlifting Club with Coach Jesse Malcomb. More info HERE.


50 Pull-ups

50 Push-ups

50 KB Goblet Squats (53#/35#)

50 KB Push-press (53#/35#)

800m run

50 Double unders

50 KB Thrusters (53#/35#)

50 Jumping Lunges

50 Sit-ups

-For time-

*You may switch which arm you are using for the KB Push-presses and KB Thrusters. We suggest splitting the reps evenly. For "On Ramp" just cut the reps and run distance in half.


Q&A with Ben Bergeron

Runners Shoulders

The Basics of POSE Running Techniques


OPEN GYM FROM 10 am to 1 pm

$5 Drop in for non members

Page 113 of 158

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9/28/2014

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Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/27/2014

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Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

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9/26/2014

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9/25/2014

9/25/2014

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9/24/2014

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9/23/2014

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9/22/2014

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