A+ R A-

CFMG Events

The Saturday Foundations Session happens today from 11am-1pm!


Membership Dues Increase

On August 1st, we will be raising our membership dues. Current members can be assured that their dues will remain the same. However, if you know of potential members who are hesitant about signing up, I recommend you please let them know about this upcoming change.

Why are we doing this?

Compared to the current CrossFit pricing trends in San Diego, CFMG has been priced on the lower end of the spectrum. I can assure you that we are one of the most proactive and thorough gyms, when it comes to superior coaching and a solid community, but the reviews on Yelp.com and other testimonials speak for themselves. It is time for us to match the current pricing that other San Diego CrossFit gyms currently use. Please consider everything that CFMG has to offer:

-One of the strongest CrossFit communities in S.D. (Thanks to you, our current members)

-Unmatched customer service

-A variety of coaches and coaching styles

-A sizeable facility

-A clean facility

-Intelligent programming

-A free CrossFit Kids program

-Women’s Only classes

-Competitor sessions

-Regular community gatherings

-Referral programs

-A wide range of class times

-A brand new shower

-Layered pricing options

-Friendly for Beginner and Advanced athletes

What will the new rates be?

1 Month of unlimited CrossFit Classes: $160 (no commitment)

6 Month membership: $140 per month (paid monthly)

12 Month membership: $120 per month (paid monthly)

1 Year paid in full: $1200 (a savings of $240)

The Foundations Course: $125 (a one-time payment when you sign up)


Our Class card, Drop-in fees, and specialty classes will be staying the same. You can view our current prices HERE. If you have any questions regarding this upcoming change, please feel free to e-mail us directly at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


Dim lights Embed Embed this video on your site



WOD:

5 Deadlifts (315#/225#)

10 HSPU (sub = 10 inverted plyo box push-ups)

20 Box jumps (24"/20")

-3 rounds for time-

(10 min cap)


*Post WOD:

500m row

-For time-

*We will give coaching on how to use the C2 Rower and after you have recovered a bit form the WOD you'll do a 500m row. Remember when I wrote about recording data? This would be something to record Laughing.

Dim lights Embed Embed this video on your site


FREE Beginner WOD at 10am

-AMRAP (As Many Rounds as Possible) in 3 min-

10 Kettlebell Swings

5 Burpees

10 Air squats

5 Push-ups

-4 Rounds-

Rest 1 minute between round







We will Be holding the Saturday Foundations Session tomorrow from 11am-1pm. Please come if you have signed  up for Foundations.



Main Site Friday!

"Nasty Girls"

50 Air Squats

7 Muscle-ups (sub = 14 CTB Pull-ups)

10 Hang Power Cleans (135#/95#)

-3 Rounds for time-

(17 min cap)


Dim lights Embed Embed this video on your site


Checkout these three helpful videos from the Catapult Weightlifting Clinic

Simple Nutrition

NY Daily News on CrossFit

Can CrossFit Make you a Better Runner?

We will Be holding the Saturday Foundations Session this Saturday, 11am-1pm. Please come if you have signed                                                                                     up for Foundations.

We will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm classes today.

CrossFit Kids will now be held on Tuesdays and Thursdays for the next two months from 10am-11am starting today.


Partner WOD today!


SWOD:

Strict Press 3/3/2/2/2 (Start at 80% of your 1RM)


WOD:

In Teams of two:

20 Power snatches (95#/95#)

25 Push-ups

20 Toes-to-bar

200m run

-AMRAP in 13 min-


Partners will split the reps up however they'd like, but both partners will run together. You can NOT start your next round until both partners have finished the run. One partner works at a time while the other partner holds a plank position. Partners can not be working on the reps unless the other partner is in the plank position.

Add 10 reps to each movement if in a group of three. Same rules except you can have two people working on the reps while one person is in the plank position or vice-versa.


Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)


Today on the Fourth of July we celebrate our independence, and we also take time to honor the patriots who have always defended this independence. No matter what your political views are you still need to know and remember those men and women who served for you! I'd like to share with you the names and faces of a few Marines I had the Honor of serving with who gave their lives in your defense. Each one of these Marines impacted my life. Some in small ways, others in large ways. To their families, please know I'll never forget -Ian

SSgt. Theodore Holder

Sgt. Jason Cook

Cpl. Nicholas Dieruf

LCpl. Kyle Burns

LCpl. Blake Magaoay

LCpl. Jason Smith


Open Gym today, 9am-11am


WOD:

"Daniel"

50 Pull-ups

400m run

21 Thrusters (95#/65#)

800m run

21 Thrusters

400m run

50 Pull-ups

-For time-


Support Operation Homefront

Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

We will Be holding the Saturday Foundations Session this Saturday (6/7), 11am-1pm. Please come if you have signed up for Foundations.

No Classes tomorrow (7/4), we will be holding open gym from 9am-11am only. No morning classes on Thursday (7/5), we will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm.


SWOD:

Cleans 3/3/2/2/2 (Start you first working set at 85% of your 1RM and try to finish at 95% or more of your 1RM)


WOD:

Tabata:

-Flutter Kicks (count each kick as a rep)

-Thrusters (95#/65#)

-Double unders

Rest 2 minutes between each movement.

Tabata = 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 minutes total). Your score is the lowest amount of reps you complete within any 20 second period of work.


10,000 Swings to Fat Loss

How Much Glucose Does Your Brain Really Need?

Spencer Hendel's "Freaky Coincidence"



We will Be holding the Saturday Foundations Session this Saturday, 11am-1pm. Please come if you have signed up for Foundations.


Support Operation Homefront

One of CFMG's members, Kristen G., sent me some info regarding Operation Homefront who will be holding a Back To School Brigade program which will provide backpacks and school supplies to over 3,300 children of military servicemen and women throughout southern California. The cool part is that the law firm that Kristen works at, San Diego Law Firm, will be acting as a drop off location until July 13th. Please checkout the info HERE.

In an effort to get some of you involved and save you a trip to the San Diego Law Firm, CFMG will be accepting donations for the Back To School Brigade program up until July 12th. On July 12th Kristen will collect all the donations and take them to her office. Please donate any of the following: binders, colored pencils, crayons, erasers, filler paper, glue sticks, hand sanitizer, highlighters, pencil pouch, pencil sharpener, pens, 2 pocket folder, ruler, spiral notebook, pencils, or a backpack.

Thank you in advance for supporting this awesome cause. -Ian


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


SWOD:

Front Squats 3/3/2/2/2 (Start at 85% of your 1RM)


WOD:

AMRAP in 2 min

10 KB Swings (53#/35#)

10 Burpees

-5 rounds-

Rest 30 seconds between rounds

You will post your total amount of reps completed for all 5 rounds. 1 complete round = 20 reps. Start your next round where you left off.


Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)


Open gym 9am-Noon

Congratulations to everyone who PRed on "Chelsea"


WOD:

800m run

15 hang cleans (155#/105#)

-3 rounds for time-


Free Beginner WOD:

12 jumping pull-ups

6 burpees

12 sit ups

200m run

-AMRAP in 12 min-


Support the 31 Heroes Project

Registration for the 2012 LCI opens this Sunday at 10am

Barbecuing- For Better or For Worse?

Page 86 of 123

Latest W.O.D.

Prev Next

04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:24 W.O.D.

Read more

04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:41 W.O.D.

Read more

04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:59 W.O.D.

Read more

04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

ian - avatar ian 21 Apr 2015 Hits:51 W.O.D.

Read more

04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

ian - avatar ian 20 Apr 2015 Hits:128 W.O.D.

Read more

04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

ian - avatar ian 19 Apr 2015 Hits:115 W.O.D.

Read more

04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

ian - avatar ian 19 Apr 2015 Hits:30 W.O.D.

Read more

04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:78 W.O.D.

Read more

04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:101 W.O.D.

Read more

4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

ian - avatar ian 15 Apr 2015 Hits:88 W.O.D.

Read more

04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:93 W.O.D.

Read more

04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:99 W.O.D.

Read more