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CFMG Events


15 Muscle-Ups (Modification= 30 Pull-Ups/30 Push-Ups)

800m Run

10 Muscle-Ups (20 Pull-Ups/20 Push-Ups)

400m Run

5 Muscle-Ups (10 Pull-Ups/10 Push-Ups)

200m Run

-For Time-


What Is Your Inner Athlete?

Save Your Relationships, Ask The Right Questions

5 Reasons To Eat More Salt


SWOD: Deadlift 5/5/5/5/5

A1) Bilateral KB/DB Rows 12/12/10/10/10

A2) Weighted Bar Dips 8/8/6/6/6


15 Seasoning Blends You Can Make At Home

The Snatch Is Not "Dangerous"

7 Crippling Parenting Behaviors That Keep Children From Growing Into Leaders

SWOD: Squat snatch 4/4/4/4/4


OTMEM for 8 minutes

3 Hang Power Snatch

(Use 65%-70% of the weight used for your last set of the SWOD.)

6 Toes to Bar


We are excited to partner with another local business, Bare Bones Broth Co., in their quest to bring locally sourced, organic, and delicious bone broth to San Diego residents.  CrossFit Mission Gorge is a designated drop-off location, so please check out their nourishing bone broth selection and order online.


Butter, Bacon, And Bone Broth: A Week On The Lakers Diet

If A Time Traveller Saw A Smartphone


15 Hang Power Cleans (135#)

15 Burpees

-3 Rounds for Time-

Special Note: We will be filming the 5pm WOD today. If you do not wish to be filmed, please choose another class time. Sorry for any inconvenience!

The Party We All Get To Crash

How To Harness Your Brain's Dopamine Supply And Increase Motivation

Reminder: For this week, CFMG Yoga will be taking place TONIGHT, Monday, January 20th at 8pm! Bring a mat! See you there!

SWOD: Back Squat 8/8/6/6/6


AMRAP in 5 minutes

1 Shoulder to Overhead (135#/85#)

1 Push-Up

2 Shoulder to Overhead

2 Push-Up

3 Shoulder to Overhead

3 Push-Up...

Continue adding a rep to each movement as your progress through the WOD.


The Backbone Ritual: 6 Moves To Get Your Back Into The Groove

What's Happening: Sugar Science

Open Gym

9 am - Noon


Please Note: We will only have the 8am and 9am class today, due to the Rumble in Paradise III taking place at CrossFit San Diego from 7am-5pm.  Please head over to the competition and cheer on your fellow CFMG Athletes!

SWOD: Deadlifts 6/6/4/4/4

Partner WOD:

Buy in: 1000m Row (each partner rows 500m)

-3 rounds-

30 Bar/Ring Dips

150 Double Unders (Sub = 300 Single Unders)

Cash Out: Farmers Walk 200m (53#/35#) (Each partner walks 200m)

-For Time and Total Burpees-

Partners must split the work evenly for the bar/ring dips and double unders. While one partner is working, the other partner is completing burpees. Score is total number of burpees and time.


Why Sugar Makes Us Feel So Good

Paleo Nutrition For Healthy Bones And Joints

5 Ways To Stay Connected In Our Digitally Distracted Age

Rumble Competitors,

It saddens me that I will not be able to attend the competition this weekend. As most of you know, I will be in Arizona working a CrossFit Level 1 Seminar.

I am very proud of you all for participating in the Rumble this year. Some of you have competed in this event before and for some of you, this is your first competition. You are all ready! We have worked hard to incorporate all of the movements you will be exposed to in our programming each week, and I have seen most of you investing your own time in order to get ready. Go out there and give it your all. Do not walk away thinking you could have given just a little but more.

I always like to remind all our competitors about sportsmanship. Please remember that you are all ambassadors for CFMG, and that your actions during competition are a direct reflection of yourself and our community. I know that we won't have any problems, but respect the decisions of your judge, respect the facility in which you are a guest, and respect the people hosting/putting on this event. Do not embarrass yourself or your gym.

A few of your coaches will be present the day of the event, so please get with them if you need anything. Again though, you are all ready. I will be receiving updates throughout the day from Tami and Betsy, and know that I will be cheering you all on from Arizona.

Good luck team,


"I would advise all youths aspiring to athletic fame or a professional career to practice clean living, fair play and good sportsmanship." - Major Taylor

Reminder: There will be NO Free 10am Beginners Class or Noon class on Saturday, January 18th due to the Rumble III.  Please join us in cheering on our CFMG Athletes!

SWOD: Power Snatch 5/5/4/4/4


"Death by 10m"

OTMEM Until Failure

10m Run

Increase one 10m run every minute until failure.

(For example, the first minute is 1-10m sprint, the second minute is 2 -10m sprints, the third is 3-10m sprints and so on until you can’t complete X number of sprints in 1 minute.)

How To Listen To Your Instincts: Your Brain Will Thank You!

Kissing: It's Good For You!

Page 19 of 103

Latest W.O.D.

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Open Gym 9am-12pm

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CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

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Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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