Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Partner A: 400m Run
Partner B: Hang C&J (135#/95) until Partner A returns
-partners switch and perform same sequence-
Partner A: 400m Run
Partner B: Back Squats from the floor (135#/95) until Partner...
Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.
Skill: Power Snatch Practice for 15 minutes
WOD: EMOM for 12 minutes
Odd Minutes: 4 Power Snatches
Even Minutes: 8 Lateral Burpees Over the Bar
Free Intro WOD at 10am
SWOD: Hatch Squat Program: Week 9, Day 2
Back Squat: 65%x5, 75%x5, 75%x5, 75%x5
Front Squat: 65%x5, 65%x5, 65%x5, 65%x5
A1) 200m Sprint on the Rower x 3 sets
A2) 20 Strict Ring Push-Ups x 3 sets
17 Tips For Getting Better At Rowing
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Skill: Handstand Walk Practice for 10 minutes
20 Burpee Box Jump Overs (24”/20”)
15 Burpees Box Jump Overs
10 Burpee Box Jump Over
(15 min cap)
Finisher: 20 KB/DB Walking Lunges x 4 Sets
CFMG is excited to add Dan Demory to our staff as a...
1 Min. 15 GHD Sit-ups
1 Min. 10 Deadlifts (225#/135#)
1 Min. 20 Pull-Ups
1 Min. 10 Strict Bar Dips
1 Min. 50 Double Unders (sub = 75 single unders)
Please Vote on the Topic for our Next FREE CFMG 101 Session!
(Saturday, September 13th from 10am-12pm)
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SWOD: Hatch Squat Program: Week 9, Day 1
Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1
Front Squat: 65%x5, 75%x4, 80%x4, 85%x4
Finisher: 45-60 sec. weighted “around the world” planks x 5 sets
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Score is total reps of the following barbell complex:
1 Deadlift (135#/95#)
1 Hang Clean
1 Shoulder to Overhead
6 minutes each round; 3 minutes of recovery between rounds
Round #1: Row 600m, then complete AMRAP of the barbell complex
-rest 3 min-
Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...
CFMG Is Closed Today!
Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!
Meet at the park at 10:30am (we will have a CFMG tent and table)
WOD will take place on the beach at 10:45am
Paleo Potluck to follow (please bring a dish to share; grill...
SWOD: Hatch Squat Program: Week 8, Day 2
Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5
Front Squat: 60%x5, 60%x5, 60%x5, 60%x5
1/Arm KB Push-Press
1/Arm KB Row
1/Leg KB Static Lunge*
-6 Minute AMRAP-
*Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)
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21 Clean and Jerks (135#/95#)
15 Clean and Jerks
9 Clean and Jerks
GHD Sit-Ups 20/20/20
Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am. Bring your family and friends! We would love to see everyone there!
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