A+ R A-

W.O.D.


SWOD: 20-25 min to build up to a 1RM Push-press

WOD:

AMRAP in 8 min

3 Muscle-ups (sub = 6 pull-ups)

6 H.R. Push-ups

9 Toes-through-rings (9 toes-to-bar if doing pull-ups)


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The Stone

6 Interesting Things About Strength


 

No classes today. Open Gym 9am-1pm

WOD:

AMRAP in 20 min

400m run

8 Box Jumps (30”/24”)

16 Air squats

24 Double unders (sub 75 Single unders)

Mobility:

A1) Static calf stretch 30-45 sec each leg x 2 sets

A2) Bully stretch 1 min each arm x 2 sets

 

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year

Merry Christmas! Gym is closed today.

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym Today 9am-1pm, No Classes

WOD:

Buy in: 500m row

-4 rounds-

15 OHS (95#/65#)

10 Burpees

Cashout: 500m row

-for time-


Mobility:

A1) Downward dog pose 30-45 seconds x 2-3 sets

A2) Couch stretch 45-60 sec each leg x 2-3 sets


CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym 9am-Noon

CFMG Holiday Hours


CFMG Ugly Holiday Sweater WOD and Potluck at 10am!

Please bring a Paleo dish to share, you favorite beverage, and chairs. See you all for the party!



In teams of 4 (ideally 2 females and 2 males):
Buy in: 800m run (done together)
50 Push-ups (everyone must complete 50 reps individually)(everyone works)
100 Pull-ups (1 person works)
200 Burpees (2 people work)
200m Fireman carry (males carry each other females carry each other)
300 KB Swings (53#/35#) (2 people work)
400 Air squats (2 people work)
Cashout: 800m run (done together)
-For time-


For the push-ups everyone may work at the same time, and for the fireman carry each set of partners will only have to travel 200m but you may switch out who is the carrier at any point.

Feel free to bring chairs, your favorite beverage, and a paleo dish to share!

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SWOD: Romanian Deadlifts 5/5/5/5/5 (aim to use 65% or more of your 1RM for all sets)

WOD:

200m run

50 Double unders (sub 125 single unders)

200m run

40 Push-ups

200m run

30 Front Squats (185#/120#)

200m run

20 Power cleans (185#/120#)

-For time-

Focus on your running form for the 200’s, especially after the front squats. The jump rope and push-ups will be finished relatively quickly, but really focus on completing the barbell movements in as few sets as possible, so pick an appropriate weight to use.


NO Classes tomorrow. We are holding our Ugly Holiday Sweater WOD/Potluck at 10am.

CFMG's Holiday Hours

The Split Jerk: Start to Finish

 

“Tabata Thursday”

Tabata Row (post lowest amount of calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata KB Swings (70#/53#)

Rest 1 min

Tabata Burpees

Rest 1 min

Tabata Sit-ups

DONE!

Tabata is 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 min). Your score will be the lowest amount of reps you complete in any of the 20 second periods. Each movement is scored separately.


Mobility:

A1) Plyo box hamstring stretch (keep a flat back!), 30 sec. each leg x 2 sets

A2) Paleo chair, accumulate 1 min x 2 sets


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CFMG Athlete Update

A Massie Christmas Dinner


Page 119 of 196

Latest W.O.D.

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07/31/2015

07/31/2015

SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

ian - avatar ian 30 Jul 2015 Hits:11 W.O.D.

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07/30/2015

07/30/2015

SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

ian - avatar ian 29 Jul 2015 Hits:35 W.O.D.

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07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:64 W.O.D.

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07/28/2015

07/28/2015

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...

ian - avatar ian 27 Jul 2015 Hits:81 W.O.D.

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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

ian - avatar ian 26 Jul 2015 Hits:87 W.O.D.

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7/26/2015

7/26/2015

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

ian - avatar ian 25 Jul 2015 Hits:47 W.O.D.

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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

ian - avatar ian 24 Jul 2015 Hits:58 W.O.D.

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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?

ian - avatar ian 23 Jul 2015 Hits:67 W.O.D.

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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:95 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:108 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...

ian - avatar ian 16 Jul 2015 Hits:120 W.O.D.

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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.

ian - avatar ian 16 Jul 2015 Hits:90 W.O.D.

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