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. Use a partner to count.)
5:00 "on," 2:00 "rest" between sets:
400 Meter Run
Max KB Swings (70#/53#) in the remaining 5:00
Score = Total KB Swing Reps
Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.
Upcoming Events at CFMG
CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!
November 24th-30th: Feeding America Food Drive
December 1st-7th: Toys for Tots Toy Drive
December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)
December 15th-21st: CFMG Community Outreach (Details TBD)
December 22nd-25th: Random Acts of Kindness Week
The CFMG 101 Session on Sunday, December 14th from 10:30am-12:30pm is CANCELLED and will be rescheduled soon.
Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am. Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards. Please RSVP and post what dish you plan on bringing on our Facebook Event Page.
CFMG's New Referral Program
|# of referrals per month||% discount for monthly membership||% discount for paid in full membership|