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8/2/2012

Foundations Session #3 meets today 6pm-7pm

The 31 Heroes WOD happens this Saturday, all are welcome to participate

The 2012 LCI workouts will be released this Sunday (Aug. 5) at 10am

The AM vs PM Challenge starts this Friday! We will be changing the day we do the AM vs PM Challenge WOD each week. We would like to give everyone an opportunity to participate, and we realize that some of you do not train on Fridays. Our plan is to give you at least 24 hours notice as to which day the AM vs PM challenge WOD will happen. Good Luck Teams!



SWOD: Deadlift 3/3/3/3/3 (your first working set should be done at 75% or more of your 1RM) Then,

A1) GHD back ext. 10/10/10/10 (use weight if needed)

A2) Weighted sit ups 15/15/15/15


Latest W.O.D.

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5/25/2013

5/25/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Checkout the next CFMG...

ian - avatar ian 20 May 2013 Hits:76 W.O.D.

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5/24/2013

5/24/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Checkout the next CFMG...

ian - avatar ian 20 May 2013 Hits:61 W.O.D.

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5/23/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Checkout the next CFMG...

ian - avatar ian 20 May 2013 Hits:129 W.O.D.

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5/22/2013

5/22/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Checkout the next CFMG...

ian - avatar ian 20 May 2013 Hits:82 W.O.D.

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5/21/2013

5/21/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Mark and Tenley strike...

ian - avatar ian 20 May 2013 Hits:213 W.O.D.

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5/20/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. SWOD: 25...

ian - avatar ian 17 May 2013 Hits:220 W.O.D.

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5/19/2013

5/19/2013

Gym is closed today  

ian - avatar ian 13 May 2013 Hits:43 W.O.D.

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5/18/2013

5/18/2013

There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...

ian - avatar ian 13 May 2013 Hits:159 W.O.D.

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5/17/2013

5/17/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...

ian - avatar ian 13 May 2013 Hits:114 W.O.D.

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5/16/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2

ian - avatar ian 13 May 2013 Hits:118 W.O.D.

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5/15/2013

5/15/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...

ian - avatar ian 13 May 2013 Hits:239 W.O.D.

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5/14/2013

5/14/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...

ian - avatar ian 13 May 2013 Hits:344 W.O.D.

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  • 5/13/2013

    There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you…

  • 5/12/2013

    Open Gym 9am-Noon

  • 5/11/2013

    Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur,…

  • 5/10/2013

    SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- 4bN_sM86SP4 xIX8RIYYiSI Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings

  • 5/9/2013

    WOD: 800m run 15 Deadlifts (225#/135#) 10 HSPU (sub = inverted push-ups) -3 rounds for time- qwFvPeN81Bo  

  • 5/8/2013

    SWOD: Power snatch, 20 min to build up to a 1RM A1) Max. L-sit hold x 4 sets A2) Max Ring push-ups in 30 seconds x 4 sets gc0-uVMGCSM D8fEh1HZ3sg Coke Executive Answers…

  • 5/7/2013

    Skill: 10-15 min of double under practice WOD: “Annie” (Compare to 11/02/12) 50 Double unders 50 Sit-ups 40 Double unders 40 Sit-ups 30 Double unders 30 Sit-ups 20 Double unders 20 Sit-ups 10 Double unders 10 Sit-ups -For time- Double under…

  • 5/6/2013

    SWOD: Overhead squats 3/3/3/3/3 WOD: AMRAP in 5 min Burpees WOD Penalty: 25 Burpees or less accumulate 5 minutes in a plank position 26-45 Burpees accumulate 4 minutes in a plank position 46-65 Burpees accumulate 3 minutes…

  • 5/5/2013

    Open Gym 9am-Noon

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