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CFMG Events

There will be only a 9am and 11am class today. We will only hold a 6:30am, Noon, and 4pm class on Tomorrow. There will also be an Open Gym Session on July 5th 11am-1pm.



In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

First posted on CrossFit.com 12 February 2008


"Nate"

AMRAP in 20 min

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

4 HSPU (sub = 4 inverted push-ups)

8 KB Swings (70#)


Larger classes will go in heats.


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What About Abs?



There will be only a 9am and 11am class on Thursday July 4th. We will only hold a 6:30am, Noon, and 4pm class on Friday July 5th. There will also be an Open Gym Session on July 5th 11am-1pm.


Skill: Practice Handstands for 10 min: static holds, push-ups, and walks.

SWOD: Front Squat 5/5/4/4/4

A1) Romanian deadlifts 8/8/8/8

A2) Static KB/DB goblet lunges 12/12/12/12


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10 Great Reasons you Should be Using Coconut Oil!

Tomato and Basil Salad

There will be only a 9am and 11am class on Thursday July 4th. We will only hold a 6:30am, Noon, and 4pm class on Friday July 5th. There will also be an Open Gym Session on July 5th 11am-1pm.

 

WOD:

For time

1000m Row

100 Double unders (sub = 200 single unders)

75 Push-ups

50 Sit-ups

25 Burpees

800m run

-For time-

 

7 Tips for Healthy Eating on a Budget

10 Tips for Eating Paleo on the Cheap

Grilled Salmon with Dill Butter

There will be only a 9am and 11am class on Thursday July 4th. We will only hold a 6:30am, Noon, and 4pm class on Friday July 5th.


SWOD: Split Jerk 4/4/4/4/4

WOD:

AMRAP in 6 min

2 Deadlifts (225#/135#)

4 Alternating leg pistols (sub = 4 jumping air squats)

6 Lateral burpees over barbell


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Open Gym 9am-Noon


On July 6 CrossFit RSD will be hosting a team and individual competition in order to raise money for Officer James "Chappie" Hunter. Registration Deadline is July 5th. Please show your support.

"Sex-crimes Detective James "Chappie" Hunter was riding to the east on Alpine Boulevard when a teenage student driver made a left turn directly in front of him near East Victoria Drive shortly after 7 p.m. Sunday, the California Highway Patrol reported.

The impact threw Hunter, 41, into the windshield of the girl's car, breaking his left arm, severing his left leg below the knee and leaving him with internal injuries. Medics airlifted him to Sharp Memorial Hospital.

Hunter has been with the San Diego Police Department for 19 years, according to SDPD public affairs.


WOD:

In teams of 2:

100 Pull-ups

100 Sit-ups

100 Burpees

100 Push-ups

100 Air Squats

1 Mile run (Done together)

-For time-

1 Partner works while the other holds a plank. No reps count unless one partner is in a plank. Partners share the reps.


Here's the Craziest Video You'll Watch All Day


 

WOD:

21-15-9

Hang Power Clean (155#/105#)

Controlled Box Jumps (30”/24”)

-For time-


10 Disgusting Facts About The Human Body

A Gentle Reminder to Members who Bring their Children to CFMG


You are welcome to bring your children into the gym while you WOD. However, it is your responsibility to supervise your children at all times, or instruct them on where they may play/hang out while you work out. Children are welcome to occupy themselves in the Athlete Lounge with the TV/DVD or any toys/games you bring. They may not jump on the couches, throw foam rollers, rubber bands, or lacrosse balls around the room, or take liberty to draw on the walls and whiteboards in the Athlete Lounge.


Likewise, they also may not play in the open gym area on rowers/other equipment, or in the main workout room while a class is in session (with the obvious exception of babies in carriers off to the side of the room). It is not the coach's responsibility to supervise your child(ren) while you are on a run or working out, so please make arrangements with your child so that they understand our expectations of them. If they are too young to understand these rules, then they need to either stay home or be under adult supervision.


We love having kids at our gym, and showing them by example what a healthy lifestyle is all about. We encourage parents to arrive early/stay later to supervise and instruct their children on movements/equipment, as long as they are not impeding other people's workouts or intruding on a class/equipment being used for a class. Also, if you do take the time to use equipment with your child, please put it back where you found it. For liability and safety reasons, under no circumstances should your child be using or on any equipment without your direct supervision and presence. We love having your kids in our gym, and we hope to keep things the way they are.



SWOD: Front Squat 6/6/6/4/4

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

A2) Weighted push-ups 15/15/12/12/12


Yes, I am obsessed with CrossFit


Page 33 of 100

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