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CFMG Events

Check-in at CFMG on Facebook today and receive a Free CFMG Bumper Sticker, while supplies lasts!

(*You actually need to be here today to receive your bumper sticker)

 

Partner WOD

In teams of two,

Buy in: 100 double unders

600m run

50 Burpees

50 Air Squats

50 AbMat sit-ups

600m run

40 Burpees

40 Air Squats

40 AbMat Sit-ups

600m run

30 Burpees

30 Air Squats

30 AbMat sit-ups

600m run

Cash out: 100 double unders

-For time-


Run distances and reps may be broken up in anyway that the partners wish. Movements must be completed in order.

 

Free Beginner Class at 10am

10 Sit-ups

10 Burpees

200m run

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

 

The Definitive Guide to Walking

CrossFit: Nutrition

 

SWOD

A1) Push-press 3/3/3/3/3

A2) Pistols 10/10/10/10


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B1) Handstand Push-ups 8/8/8/8/8

B2) Walking dumbbell/kettlebell lunges 18 steps x 4 sets

 

*Your handstand push-ups should be done unbroken.

 

Carl Paoli of Naka Athletics talk about positioning and awareness during HSPU

Coach Glassman on the push-press

Can you spot your fellow CrossFitters?


WOD

-OTMEM for 20 min-

6 Hanging Cleans (135/95)

6 Burpees

Score = the number of completed rounds

*If you miss a round start back up during the next minute. You'll want to make use of the hook grip today.

 

Rhabdomyolysis Revisited

CrossFit Burpees

Coach Burgener on the hang power clean

For those of you going through CFMG's Foundations Course the next sessions will be held Monday June 13th at 6pm and Thursday June 16th at 6pm. There will be no Foundations session on Saturday June 18th.


SWOD

Snatch 3/3/3/3/3


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Discussion on Games Style Push-ups (hand-lift push-ups)

 

WOD

-AMRAP in 8 min-

800m run (once)

15 Kettlebell Swings (70#/53#)

15 Push-ups with hand-lift at the bottom

 

Mental Toughness

Kettlebell Swing Instruction


CFMG will be closed on June 17th, 18th, and 19th (Friday, Saturday, and Sunday). Please join us at Cal State Long Beach for the CrossFit Games Southwest Regionals. You can find more info about the weekend at this link. We apologize for any inconvenience this may cause.

For those of you who train in the evenings at CFMG please start using our Mind Body Online system to reserve your spots in classes each week. Most of you are already in the system so simply click on the "sign-up" link (upper right-hand side) type in your name under "Is this your first time?", your name should pop up and select "this is me!" to create your account.
Thank you.


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Coach Glassman speaks on the deadlift, a.k.a. the health lift

 

WOD

10 Deadlifts (205#/155#)

1 pull-up

9 Deadlifts

2 Pull-ups

8 Deadlifts

3 pull-ups

7 Deadlifts

4 Pull-ups

6 Deadlifts

5 Pull-ups

5 Deadlifts

6 Pull-ups

4 Deadlifts

7 Pull-ups

3 Deadlifts

8 Pull-ups

2 Deadlifts

9 Pull-ups

1 Deadlifts

10 Pull-ups

-For time-

 

Taping your hands for pull-ups

Deadlift Position

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course with Coach Dawn. More info here.

 

WOD

-AMRAP in 15 min-

5 Overhead squats (135#/95#)

15 double-unders

200m run

-Rest 2 min-

-AMRAP in 2 min-

Burpees

 

Brian MacKenzie of CrossFit Endurance

Kill Your TV: The Season Finale

How to take care of you teeth

OPEN GYM

10 am to 1 pm

WOD

10 Squat Cleans (155#/105#)

10 Burpees

200 M Run

8 Squat Cleans

8 Burpees

200 M Run

6 SC

6 Burpees

200 M Run

4 SC
4 Burpees

200 M Run

2 SC

2 Burpees

-For time-

Jake showing a strong overhead Position in last weeks WOD

 

No Free Beginner Class Today. We will be hosting our Third Nutrition Round-table from 10am-11am.

 

If you have ever taken a class coached by anyone listed below, please click on their name to fill out a brief survey in order for us to improve the already amazing coaching you receive. Thank you to all of you who have already filled out these surveys.

Coach Geo

Coach Ian

Coach Dawn

Coach Casey L.

Coach Mark


Jason Khalipa's History with the Squat Clean Thruster

Blair Morrison Functional WOD

Page 103 of 108

Latest W.O.D.

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

ian - avatar ian 23 Oct 2014 Hits:84 W.O.D.

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:118 W.O.D.

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:124 W.O.D.

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:117 W.O.D.

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:136 W.O.D.

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:86 W.O.D.

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:122 W.O.D.

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:170 W.O.D.

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:158 W.O.D.

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:212 W.O.D.

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:184 W.O.D.

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:208 W.O.D.

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