A+ R A-

CFMG Events

Mobility:

A1) Keg drill, accumulate 2 min x 2 sets

A2) Bottom up hip mob. 1 min each leg x 2 sets


WOD:

400m run

4 Rounds of “Nate”

400m run

3 Rounds of “Nate”

200m run

2 Rounds of “Nate”

200m run

1 Round of “Nate”

-For time-


"Nate"

2 Muscle-ups (sub = 4 pull-ups)

4 HSPU (sub = 8 hand release push-ups)

8 KB Swings (70#)


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SWOD: Squat snatch 3/3/3/3/3

A1) Snatch pulls 5/5/5/5/5

A2) Hollow rocks 10/10/10/10/10

 

The Ten Commandments Of Calisthenics Mass

Why Your Brain Needs More Downtime

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!


 

Skill:

OTMEM for 5 min

5 Burpees then jumprope:

Beginners: 50 single unders

Intermediate: 8-10 double unders

Advanced: 40 Double unders

Superduper Advanced: 40 Unbroken double unders


WOD:

4 Burpee box jumps (24”)

6 Bar or ring dips (if you have to scale dip off your box)

8 Sit-ups

-AMRAP 10 minutes-

 

Just Say No: When It Makes Sense Not To Take Your Medicine

 

CrossFit: New Research Puts Popular Workout To The Test


Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Open Gym 9am-Noon

Thank you to everyone who came out to WOD with us for Barbells for Boobs and Lift Up Luke! With your help, we were able to raise $1,520 for our CFMG Barbells for Boobs team, and we know many of you also donated to the Autism Tree Foundation for Lift Up Luke.

We are proud of you for making a difference in our community!

 

  • Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check.  Sign up at the front desk!
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
  • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Please join us today as we WOD for two very important causes; breast cancer prevention and autism awareness.  We will be participating in two fundraiser WODs: Barbells for Boobs and Lift Up Luke, and we hope you can make it out to support us.  Please donate online to our CFMG Team for Barbells for Boobs, or donate online to the Lift Up Luke Foundation and let's make a difference in our community!


The Not So Fast Paleo Food Truck will also be stopping by the gym from 9am-1pm, so come hungry!

 

 

WOD:

“Grace”

30 Clean and Jerks (135#)

-For time-

(10 min cap)

Rest 3 min

“Luke”

AMRAP in 5 min

4 Power cleans (155#/105#)

24 Double unders (sub = 50 singles)

10 Pull-ups

 


Congratulations to Rachel and Mike on the birth of their baby girl, Mia!
She was born on October 17th, 2013 at 8:06 p.m.
She weighs 5 lbs., 8 oz., and is 19.5 inches long.
Mia was born naturally at San Diego's Best Start Birth Center and was a breech baby! Way to go, mama!

 

SWOD:

A1) Bench press 10/10/8/8/8

A2) Ring rows 15/15/12/12/12

B1) Ring push-ups 15/15/15/15

B2) Strict pull-ups 8/8/8/8

 

Divided We Fall


The Best Damn Pushups Article, Period!

 

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th at our 8am, 9am, 10am, and noon class hours.
  • Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm withCoach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check.  Sign up at the front desk!
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you willboth receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
  • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!
  •  

     


     

    SWOD: Squat Snatch 5/5/3/3/3

    OTMEM for 5 min

    200m run

    Max air squats in time remaining


    The Barefoot Backlash: Are The Naysayers Right, After All?

     

    10 Surprising Ways To Use Coconut Oil

     

    • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th at our 8am, 9am, 10am, and noon class hours.
    • Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check.  Sign up at the front desk!
    • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you willboth receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
    • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

    WOD:

    1000m row

    100 Burpees

    75 Sit-ups

    50 Push-ups

    25 HSPU

    -For time-


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    Live Like You're Going to Die


    Why a big hug is better than medicine....


    A Weightlifting Lesson From Miley Cyrus


    Page 27 of 103

    Latest W.O.D.

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    8/25/2014

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