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6/7/2012

SWOD: Overhead Squat, take 20 minutes to build up to a 1RM,. Then,

A1) Max toes-to-bar in 30 sec. x 4 sets

Rest 30 seconds

A2) Max ring dips in 30 sec. x 4 sets

Rest 30 seconds

If you get in early please spend some time mobilizing so you are ready to execute overhead squats with correct positioning. Here are some videos to help guide you:

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We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!

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6/20/2013

6/20/2013

WOD: Buy in: 500m row 10-8-6-4-2 Front squats (135#/95#) 4-8-12-16-20 Burpees -For time- Finisher: Hollow rocks 10-15 reps x 5 sets

ian 17 Jun 2013 Hits:23 W.O.D.

6/19/2013

6/19/2013

Mobility: A1) Wall squat, 2 min x 2 sets A2) Racked position mob. drill, 1 min each arm x 2 sets SWOD: 20 min to build up to a 1RM squat clean 10 Reasons Why Heavy Lifting is Terrible for Women

ian 17 Jun 2013 Hits:147 W.O.D.

6/18/2013

6/18/2013

Skill WOD: OTMEM for 10 min Odd minutes 3 bar muscle-ups (sub = assisted bar M.U.s or 6 CTB pull-ups) Even minutes 50 double unders (sub = 25 double unders or 50 single unders) Rest 2 min OTMEM for 10 min Odd minutes 9 Controlled box jumps (30”/24”) Even minutes 4 Rope climbs {youtube}astSQRh1-i0{/youtube} {youtube}AD0uO7JGdZU{/youtube}

ian 17 Jun 2013 Hits:193 W.O.D.

6/17/2013

SWOD: 20 min to build up to a 1RM bench press SKill WOD: OTMEM for 8 min Odd minutes 10 toes-to-bar Even minutes 8 HSPU (sub = any HSPU mod. or 10 hand release push-ups) {youtube}SaSppuLtIso{/youtube} The Official "Can I have..." Guide to the Whole30

ian 16 Jun 2013 Hits:105 W.O.D.

6/16/2013

6/16/2013

No Open Gym Today

ian 10 Jun 2013 Hits:37 W.O.D.

6/15/2013

6/15/2013

There will be no Noon class today. WOD: 2012 Left Coast Invitational WOD #2 AMRAP in 17 min Buy in: 1 Mile row (1600m) 40 Double unders (sub = 80 single unders) 20 Alternating leg pistols (sub = 20 lateral burpees over KB) 20 KB Swings (70#/53#) Free Beginner WOD at 10am AMRAP in 15 min 5 Burpees 10...

ian 10 Jun 2013 Hits:61 W.O.D.

6/14/2013

6/14/2013

Schedule change for this week only No Noon class on Saturday 6/15 No Open Gym on Sunday 6/16 SWOD: Deadlift 5/5/5/5/5 Back off the weight a little bit this week and really focus on form. We aren’t even going to post your weight to the board. We will be testing next week....

ian 10 Jun 2013 Hits:104 W.O.D.

6/13/2013

6/13/2013

Schedule change for this week only No Noon class on Saturday 6/15 No Open Gym on Sunday 6/16 Skill: Kipping pull-ups/Muscle-ups WOD: 2011 Left Coast Invitational WOD #1 AMRAP in 6 min 10 Pull-ups 10 Box step-ups w/ plate overhead (20”) (45#/25#) 10 Toes-to-bar 10 Box Jumps (20”) Rest 1 min 800m run -For time- Can Cholesterol Drugs Undo Exercise Benefits? 14...

ian 10 Jun 2013 Hits:193 W.O.D.

6/12/2013

6/12/2013

Schedule change for this week only No Noon class on Saturday 6/15 No Open Gym on Sunday 6/16 Checkout the next CFMG 101 Session! Saturday June 15, Noon-2:30 Learn how to execute the Burgener Warmup and Skills Transfer Exercises (and why they are important). Learn the different Snatch progressions and how to execute the snatch...

ian 10 Jun 2013 Hits:167 W.O.D.

6/11/2013

6/11/2013

Schedule change for this week only No Noon class on Saturday 6/15 No Open Gym on Sunday 6/16 In honor of the 2013 Left Coast Invitational happening on Saturday August 17 we will be taking on a few workouts this week from previous years. For those of you who are new to our...

ian 10 Jun 2013 Hits:214 W.O.D.

6/10/2013

6/10/2013

SWOD: Bench press 3/3/3/3/3 A1) Weighted pull-ups 6/6/6/6/6 A2) Body weight bar dips, max reps in 15 seconds x 5 sets {youtube}hd7XraT_T28{/youtube} We are in need of volunteers to act as judges for the 2013 Left Coast Invitational on Saturday August 17th. Please help support your gym's competition by volunteering your time....

ian 09 Jun 2013 Hits:136 W.O.D.

6/9/2013

Open Gym 9am-Noon

ian 04 Jun 2013 Hits:63 W.O.D.

6/8/2013
Do you struggle with your snatch technique? Please join us next Saturday (6/15) for our CFMG 101 Session where we will be focusing on the snatch. WOD: 1-2-3-4-5-6-7-8-9 Squat clean thrusters (clusters)…
6/7/2013
Mobility: A1) Foam roll posterior chain, 2 min x 2 sets A2) Wall squat, 2 min x 2 sets SWOD: Wide stance deadlift 3/3/3/3/3 (feet to the outside of your shoulders)…
6/6/2013
It's that time of the year again. The 2013 Left Coast Invitational is coming soon. We are proud to say that this is our fourth year holding this event and…
6/5/2013
Alpha Warrior June 15-16 at Qualcomm Stadium We would love to get a group of people together from CFMG to go out and run this event. A few of us did…
6/4/2013
Checkout the next CFMG 101 Session! Foundations continues tonight from 6-7pm Mobility: A1) Bully Stretch, 1 min each arm x 2 sets A2) Paleo Chair, accumulate 2 min x 2 sets …
6/3/2013
SWOD: Close grip bench press 5/5/5/5/5 20 sec. KB Swings (70#/53#) 20 sec. Burpees 20 sec. Rest -10 Rounds for total reps- nhZLDfyrkJ0
6/2/2013
Open Gym 9am-Noon
6/1/2013
WOD: 100 Hand Release Push-ups 50 Static lunges 200m run 40 Games standard Box Jumps (30”/24”) 50 KB Swings (70#/53#) 50 Goblet squats (70#/53#) 30 Hang cleans (135#/95#) 30 Shoulder to OH (135#/95#) 40 Alternating leg pistols (Sub =…
5/31/2013
SWOD: Deadlift 3/3/3/3/3 A1) *Seated box jumps 5/5/5/5/5 A2) Weighted chin-ups (use reverse grip) 5/5/5/5/5 *Work up to a max box jump height and then begin your working sets. Q9RhlTDYiTM The Horrifying Way…

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