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CFMG Events

Open Gym from 10am-1pm


WOD

5 Squat Clean and Jerks (155#/105#)

15 Push ups

15 Pull ups

200 M Run

1 Min Rest

5 Rnds

Score = total time

Our original art work, before we broke through the wall. Yeah it is still up there collecting dust, hopefully we find a spot for it soon!

Anyone interested in running barefoot should check out the link below.

Barefoot Teds Adventures

Running shoes with springs!? Not promoting them just exposing you to this new Trampoline Polymer Sole Technology!  They could be very functional and may help certain people, but I think a more simplistic approach would be a better option.

Gravity Defyer

FREE 10 AM CLASS

600M RUN(once)

10 Burpees

10 OH Lunges

10 KB Swings

12 Min AMRP

SWOD

Strength Ring Dips

10/10/10/10

Accumulate 30 Seconds in L-Sit After each Set

WOD

KB Swings (70#/53#)

Burpees

Toes to Bar

3-6-9-12-15

Some of the Ladies in the 8:30 am class working through their Push Jerk.

 

Grocery Shopping with Austin Malleolo

Do Taller people Run Faster

Strength WOD

Back Squat

6/6/4/4/4

Strict Pull ups Between each set

10/10/10/10

*if ten is too easy then do a weighted pull up, if ten is too hard use a band*


WOD

30 Goblet Lunges (once) (53#/35#)

6 Front Squats (135#/95#)

10 Sit- ups

6 Min AMRP

Geoff hitting a big deadlift mid WOD!  As always his note pad is by his side.  I hope everyone is keeping up with their journal.  It is a great way to track your workouts and progressions with weights and movements.

 

The Muscle up is something that many of you have been working hard to get. Check out the resources on Gymnasticswod.com. The false grip is so important in getting your first one here is a video on how to work your False Grip. If you have the strength for a strong pull here is a video for No False Grip Muscle Progression

 


Endurance WOD

200 M Run 20 Second Rest X 5

Total time goes on the board

WOD

Deadlift 10-9-8-7-6-5-4-3-2-1 (225#/135#)

Between each Set complete 20 UnBroken Double Unders

 

Fred and John showing good posture on some KB Swings.

 

Big Congratulations to Coach Ian and Ian L for advancing on to the next level of competition in the CrossFit Games.  Next stop is the Regional Comp June 17th-19th in Long Beach CA.  Click the link for more details 

Strength WOD: Thrusters 6/6/4/4/4

WOD:

25 Wall Ball (once)

5 Push Press (135#/95#)

10 KB Swing (53#/35#)

5 Rnds

25 Wall Ball (once)

Kris and Jori working their KB swing last week.

 

Check out our May Referral Program

Skill WOD

Turkish Get-ups

6/6/4/2/2

#= total reps (6 is 3 on each arm)


WOD

Run 400 M

20 Burpee double Push-Ups

(go down for your burpee perform two push ups instead of peel up=1 rep)

15 Hanging Power Snatch (95#/65#)

3 Rnds

 

Picture is a little dark but here is a team photo from the So Cal CrossFit Sectionals, minus a few who had to leave early.  Great event, thanks to everyone who came out to show support!  We really represented CFMG!

 

 

Congrats to our own Lindsay S for getting a honorable mention for 4th Place!

Open Gym today from 10am-11:45

Yes, we are closing early today. Sorry for any inconvenience.

Congratulations to Team CFMG for competing in the SoCal Sectional Finals. Each of you, individually, performed extremely well. Your coaches are very proud of you all and appreciate the hard work you've put in the past six weeks. Thank you to all of our community who were able to come up and cheer on/support our team.

 

CrossFit as a Sport

The Truth About Gluten


Page 103 of 105

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9/19/2014

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Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

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9/18/2014

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WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

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9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

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9/16/2014

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WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

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9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

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