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CFMG Events

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


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

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 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


WOD Demo With Jason Khalipa

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 lower hip to the ground for :30 seconds.
A3) Kneeling Shoulder Stretch – On knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms for 1:00
x 2 Sets

WOD:
AMRAP in 20 Minutes:
400m Run
7 Power Clean + Jerk (135#/95#)
7 Burpees
7 Toes To Bar

The CFMG Barbell Class will take place at 5pm today! This class meets on Tuesdays at 5pm and Thursdays at 6pm.  Come work on your technique in all of the lifts and get stronger!

CFMG Barbell Class Programming for Tuesday, 7/28 @ 5pm:

Barbell Warmup/Review

3 Position Snatch: 3/3/3/3/3

Snatch Push Press: 5/5/5/5/5


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

 

Open Gym 9 AM - Noon

Competitor Workout 9:30 AM

 

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

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?

Page 1 of 131

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:19 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:37 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:67 W.O.D.

Read more

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:82 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:89 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:48 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:59 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:68 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:97 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:110 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:121 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:91 W.O.D.

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