A+ R A-

CFMG Events

WOD

100 M Run Forwards

100 M Run Backwards (no falling)

Rest 30 Seconds

4 Rounds Score = Total Time

Then,

Buy In 30 Double Unders

10 Burpees

10 Clean and Jerks (115#/85#)

5 Rnds

Cash Out 30 Double Unders


Backwards Running Championships- A CFMG might be able to win this!

Don't Forget about our October Referral Program at CFMG.

We appreciate you helping our community grow!

Skill WOD

Max Set of

Toes to Bar

Seconds in Free Standing Handstand (3 attempts count best one)

Hanging Power Snatch 95/65 (Once you let go you are done)

Score = total reps and seconds from all three movements

WOD

9 Front Squats (135#/95#)

12 KB SDHP (53#/35#)

7 Min AMRAP

 

Front Squat Demo

Still Debating about that massage check out Shedaras Website Here

We will be placing a CFMG Hoodie order in the near futuer please let one of your coaches know if you would like one! $40.00 plus tax to be warm and look good all winter, what a deal!

SWOD

OHS 5/4/3/2/1/1


WOD

15 Wall Ball (20#/14#)

15 Hand Lift Push Ups

600 M Run

15 Wall ball (20#/14#)

15 Hand Lift Push Ups

400 M Run

15 Wall Ball (20#/14#)

15 Hand Lift Push Ups

200 M Run

-For Time-

Thrusters on the Beach with a Sand Bag

 

CFMG Personal Training & Massage Therapy

Are you interested in some personal training? Still having trouble with a particular lift? Need help on running form? Do you feel like you could benefit from some individual attention? Please take a look HERE for CFMG's reasonably priced personal training packages.

Also, CFMG now has a Massage Therapist! Yes, you can get your WOD and massage all under the same roof! Take a look at Shedara's site HERE. Please reach out to her for rates and packages. CFMG members will get a break on the cost too.

 

Wall Ball Technique

Oly Lifting Seminar at CFMG

WOD

Max KB Swings in 30 Seconds (you choose the load)

Rest 30 Seconds

5 Rounds Score = Total Swings

WOD

15 Box Jumps (24'/20')

12 Burpees

9 Sit ups

10 Min AMRAP

Ladies of CFMG rocking their Fletcher Fitness T's!

Buttery Fly Thruster WOD

Muscle Snatch, Power Snatch, Squat Snatch

Feb 2012 Let the CF Games Begin

WOD

100 Pull ups

Rest 2 Min

100 Push Ups

Rest 2 Min

150 Double Unders

Rest 2 Min

100 OHS (65#/45#)

Rest 2 Min

Done

Score each event separately

Pre Beach WOD! Thank you to everyone who came out.  Jake, thanks for the picture.


CFMG Personal Training & Massage Therapy

Are you interested in some personal training? Still having trouble with a particular lift? Need help on running form? Do you feel like you could benefit from some individual attention? Please take a look HERE for CFMG's reasonably priced personal training packages.

Also, CFMG now has a Massage Therapist! Yes, you can get your WOD and massage all under the same roof! Take a look at Shedara's site HERE. Please reach out to her for rates and packages. CFMG members will get a break on the cost too.

 

Annie T on the 100's WOD in Regionals

Primal Con 2012

Slow Motion Double Unders

SWOD

Back Squat

10/2/10/2/10/2

Between each Set Max out on HSPU

Score = total HSPU

WOD

21 Deadlifts (225#/155#)

200 M Run

15 Deadlifts

200 M Run

9 Deadlifts

200 M Run

-For Time-

 

Dim lights Embed Embed this video on your site

Check out our Referral Program for October

We have a good one for you CFMG WOD Killers this month.

If you bring in a friend, family member, or someone you met at JT's Pub and they sign up for a 6 or 12 month commitment you will get a free hour personal training session with a trainer of your choice!

CFE Iron Man Training

Stuffed Zucchini

Fearless 5K-

A couple of us have already signed up it should be a great event! If you are looking for a local 5k come join us on Oct 29th at the Fearless 5k!

OPEN GYM 10am-1pm

Come on in and make-up a WOD you missed this week or spend sometime on your weakest movement.

Magnificent Magnesium

Everyday Paleo Desserts


Today we will only be holding the 8am class. Please join us at Mission Beach today!

Can you name everyone in this picture?


WOD:

"Chelsea"

OTMEM for 30 min

5 Pull-ups

10 push-ups

15 Air Squats

*If you fail to complete a round within the time allowed, 1 minute, rest the next minute and then begin again. If you have completed the full version of "Chelsea" before, without failing, sub kettlebell squats (35#/26#) for air squats.

 

Would you like a CFMG Hoody? Follow this link to search for the zip up hoodys we offer. These things are COMFY! Women's is the IND008Z and Men's is the IND4000Z. Colors to choose from are black and charcoal. Cost is $40 + tax. We'll be accepting orders until next Friday. If you'd like one please let us know next time you come in.


CFMG Beach WODs & Cookout Potluck

10:00am - 3:00pm

Come join us for some beach WODs and a cookout potluck. We will be holding this event on Mission Beach near life guard tower 13. The best place to park is in the lots near Belmont Park/The Wave House. From there head south along the beach. 

Please feel free to bring yard games, swimming clothes, surf boards, boogie boards, etc. 

Team CFMG will be providing burgers, dogs, utensils, and some water. Please bring your favorite dish to share. 

WODs will be announced at the event, but they will be partner WODs. We will be sure to cater to the non-swimming crown too.

 


Page 98 of 112

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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...

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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!...

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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...

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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
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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...

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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...

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12/14/2014

12/14/2014

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

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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...

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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...

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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:157 W.O.D.

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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