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CFMG Events

SWOD

Pistols 10/10/10/10/10

Between Each Set 20 Anchored Sit ups

WOD

5 Toes To Bar

10 KB Swings (70/53#)

5 Burpees

10 Min AMRAP

I think the Title of this Video is Wrong

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 No = 7pm class
Thursday Nov. 24 = No classes
Nov. 25 = Noon, 4pm and 5pm only.

WOD

7 Power Snatches (95#/65#)

21 Double Unders

7 Rnds

Rest Exactly 4 Min on your own

7 Back Squats (95#/65#)

21 Push Ups

3 Rnds

Score = Total Time

 

No time to cook? No time to clean? Check out Paleo Princess Preparations.

Seafood Trifecta

CrossFit DelMar Throw Down

Speed Under the Bar

Thanksgiving Schedule at CFMG:
Wednesday Nov. 23 = No 7pm class
Thursday Nov. 24 = No classes
Friday Nov. 25 = Noon, 4pm and 5pm only

S WOD

Hang Clean 3/3/2/2/1/1

Between each set 20-30 sec Side Plank Hold on each side

WOD

800 M Run

Max Sit ups in Two Min

800 M Run

Score = Total Time and amount of Sit ups


Congrats to Tami, Betsy, and Matt for completing the Fearless Tri last weekend!

We now have a Ladies Only Class taught by Coach Betsy.  We are starting this Tomorrow! It will happen every Monday and Wednesday at 9:45 AM.  It's free for anyone during the Month of November, and always free for current members!

 

2 Day Olympic Weightlifting Clinic w/ Coach Jesse Malcomb

Hang Cleans

Health Equation

Happy Halloween WOD Killers

SWOD

Back Squat 5/4/3/2/1/1

WOD

In 1 Min

5 Burpees

Max Thrusters (115#/85#)

Rest 1 Min

6 Rounds Score = Total Thrusters

 

Congratulations to Alison B and Greg B who now have a beautiful baby girl- Ella

Whole 30 Memoir

Thrusters

Thrusters and Muscle Ups

Open Gym from 10am-1pm

Come on in and make-up a WOD you missed from earlier this week or work on your weakest movement.

Drop-ins welcome, only $5


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WOD:

"Grace" in support of Barbells for Boobs

30 Clean and Jerks (135#/95#)

-For time-


It's not too late to register. Support a great cause and get a t-shirt! Click HERE.


FREE Beginner WOD at 10am

-AMRAP (As Many Rounds As Possible) in 12 min-

5 Burpees

10 Kettlebell Swings

200m run


Attention Ladies of CFMG, Do you have a friend who may be a little intimidated by CrossFit, or a friend who is a stay-at-home mom? Starting next month we are launching our Women Only Class! This class will run Monday and Wednesday from 9:45am-10:45am and will be taught by one of our amazing female coaches. For the month of November we are offering this for FREE! Be sure to share this with someone you know who might be interested.

Feeling a little Banged up? Be sure to meet with Shedara for your next massage therapy appointment. More info. HERE.

There will be no regular 6pm class today. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner.


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SWOD: Overhead squat 5/5/5/5/5


WOD:

-3 Rounds for time-

8 Squat Snatches (135#/95#)

50 Double unders (sub. = 120 single skips)


Guidelines for Dealing with Fat CrossFitters

Surviving Halloween

There will be no regular 6pm class this Friday. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner.

SWOD:

A1) Ring Push-ups 15/15/15/15

A2) Toes-to-bar 10/10/10/10

A3) Couch Stretch 40 seconds each side x 3

 

WOD:

-AMRAP in 15 min-

10 Thrusters (95#/65#)

200m run

15 Burpees

200m run

 

The Miracle of Fish Oil

Dear Mark (Mark's Daily Apple)

Thrusters

Page 96 of 113

Latest W.O.D.

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

ian - avatar ian 21 Dec 2014 Hits:60 W.O.D.

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

ian - avatar ian 14 Dec 2014 Hits:21 W.O.D.

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

ian - avatar ian 14 Dec 2014 Hits:106 W.O.D.

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:122 W.O.D.

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:126 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:164 W.O.D.

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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:157 W.O.D.

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:156 W.O.D.

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:90 W.O.D.

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:150 W.O.D.

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:152 W.O.D.

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:175 W.O.D.

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