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 94 of 131

Latest W.O.D.

Prev Next

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:15 W.O.D.

Read more

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:36 W.O.D.

Read more

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:64 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:81 W.O.D.

Read more

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:88 W.O.D.

Read more

7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:47 W.O.D.

Read more

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:58 W.O.D.

Read more

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:67 W.O.D.

Read more

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:96 W.O.D.

Read more

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:109 W.O.D.

Read more

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:120 W.O.D.

Read more

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:90 W.O.D.

Read more