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W.O.D.

Don't forget to reserve your spot in class via our Mind Body Online system. You can find more info. HERE. Thank you for your cooperation. If you still haven't received your CFMG Key Tag, please let your coach know and they will set you up.

This coming Saturday we are hosting an Expansion Potluck and Team WOD. We will not be holding regular classes that day, but between 8am-10am we will be running WOD 12.5. If you are registered for the Open and want to take on WOD 12.5 at that time you can.


Partner WOD

12 Deadlifts (135#/95#)
12 Burpees

12 Sit ups

12 Min AMRAP

1 Bar 1 Person Working at a Time


3 Min Rest

Partner WOD

100 Pull-Ups

100 Air Squats

100 Push ups

12 Min AMRAP

While one Person is working, the other person must be doing single rope skips.  If the jump rope is not moving the other person can not work.

 

Open Gym Today!

10am-1pm

Only a $5 drop-in for non members.

Happy St. Patrick's Day! Don't forget to wear something green today!


WOD 12.4

150 Wall ball shots (20#/14#) (10' target/9' target)

90 Double Unders

30 Muscle-ups

-AMRAP in 12 min-


*If you are registered for the Open you should not be scaling this workout. Only reps completed RXed will be counted towards your score, and be prepared to validate your fellow competitors. Take a look at the standards HERE.*


If you are not participating in the Open you will be doing the following:

"Karen"

150 Wall Ball (20#/14#)

-For time-


FREE Beginner WOD at 10am

"Tabata Something"

How it works: 20 seconds of work followed by 10 seconds of rest for 4 minutes. You will have about 2 minutes of recovery between movements.

1) Air Squats

2) Sit-ups

3) Burpees


Do What You Hate

The Bacon Manifesto

Keep pushing Team CFMG! Regionals 2012 is within your grasp! No pressure Sealed


SWOD: OTMEM for 6 min. 5 reps of shoulder to over-head with a barbell (you pick the weight)

You may strict press, push press, and/or jerk. We recommend using around 60-65% of your 1RM. You must pull the barbell from the floor (i.e. clean or squat clean).


WOD:

10 Squat Cleans (95#/65#)

10 Thrusters (95#/65#)

200m run

-AMRAP in 12 min-


Concerned about those double unders in WOD 12.4? Checkout these useful tips from our good friends at RX Jump Ropes.

Watch this video from Carl Paoli and K-Star for WOD 12.4

Dim lights Embed Embed this video on your site


The Guy at the Back

Why Fast? Part 1

SWOD:

Hang Squat Snatch 4/4/3/3/2/2


WOD:

AMRAP in 5 min

6 Burpees

12 Box Jumps (24"/20")

Rest 2 minutes

AMRAP in 5 min

6 Pull-ups

12 KB Goblet Lunges (53#/35#)


Don't forget about our Expansion Potluck and Team WOD

Advanced Olympic Weightlifting Clinic

In case you were wondering, that tattoo on Jake's arm means he's HAM.


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-

*We are going to be updating the leader board after today's WOD. Only the top 8 Males and Females will have their scores posted. WODs must be completed RXed to get on the leader board. If we have a larger class will run two heats.


Rest 3 min.


40 Push-ups

1 mile run

40 push-ups

-For time-


Our 800m marker is located at 4651 Mission Gorge Pl. Run there and back.


Interested in an Advanced Olympic Weightlifting Clinic? More info. HERE.

Going from Point A to Point B

Every Rep Counts.....or Not


SWOD: Power Cleans 5/5/4/4/4 (Your first set of 5 should be at @65% or more of your 1RM. Sets do not need to be unbroken, but you should be moving quickly.)


WOD:

In teams of two:

Buy in: 15 burpees

60 Ground-to-overhead (135#/95#)

Cash out: 15 burpees

-For time-

Partners may work at the same time during the buy in and cash out, but only one partner may work at a time during the GTO.



Mikko and Rob O. take on 90 clean and jerks for time

Best Mobility Drill Ever



Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.

SWOD:

Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" Laughing Be sure to use a spotter. No Exceptions!


WOD:

-AMRAP in 10 min-

5 Chest-to-bar pull-ups

10 KB Swings (53#/35#)

15 Air Squats


Jeremy going HAM on 12.3 this past Saturday!


Coach Ian's Top 10 reasons to get a massage

-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!


Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!

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