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CFMG Events

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck


Participating/Validating the Open WOD 13.2 this Saturday? Please watch the video below and learn the movement standards.


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Please print out this scorecard to make validating/scoring much more easy on Saturday.


WOD:

-6 min AMRAP-

10 push ups

5 chest to bar pull-ups

Rest 2 mins

-6 min AMRAP-

10 T2B

5 goblet squats (53#/35#)

Rest 2 mins

-6 min AMRAP-

200m run

5 burpees

Mobility:

A1) shoulder distraction 1 min each arm 2x

A2) bully stretch 1 min each arm 2x


-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Masters Class this Saturday


Skill: Pistols and T2B work 10-15 mins. If you can already do pistols and T2B follow the workout below:

OTMEM for 7 mins:

6 alternating leg pistols

6 t2b


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*WOD:

“Heavy Grace”

30 clean and jerks (185#/135#)

-For time-


*12 min cap

(Scale accordingly)


WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box


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For a downloadable PDF of the workout, click here.


This Saturday the Not So Fast food truck and Cavegirl Confections will be joining us for WOD 13.2!

-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck



Warm up/ skill work: Running drills

WOD:

3 mile run

-for time-

(Run 1 mile route x 3)

Finisher:

Tabata plank holds


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds


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-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck




WOD:

10 burpees

15 v-ups

20 kb swings (70#/53#)

50 double unders (sub = 100 single unders)

400m run

50 double unders

20 kb swings

15 v-ups

10 burpees

-2 rounds for time-

Mobility:

A1) Couch stretch 1 min each leg x 2

A2) Paleo chair accumulate 2 mins x 2


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Checkout The Next CFMG 101 Session. Pete's Paleo will be there too!


SWOD: Unbroken 20 rep back squat testing (aim to use 75% or more of your 1RM)

*50 rep burpee penalty if you fail to complete the set unbroken


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A1) *Single arm KB or DB overhead walking lunges 10|10/10|10/10|10/10|10

A2) Back extensions 10/10/10/10 (add weight if necessary)

*You’ll complete 10 lunges with the KB in one arm and then complete 10 more lunges with the KB in the other arm.


Pre-order your CFMG hoodie HERE. Deadline for orders is Monday 3/18

Spotting for the Back Squat

The Whole9 Good Food Manifesto


There will be no Open Gym this Sunday

 



Open Gym 9am-Noon

Want a CFMG Hoodie?!?!? We are taking pre-orders from from now until Monday March 18th. Follow this link to order directly from our online store. Please note that all sales are final. If you need to try one on you could always ask one of your training partners. :)

For parking on today we have overflow parking available for you all. If you turn into the Intense Auto Body lot (before JT's Pub) and follow the dirt road all the way to the back you'll end up on a large concrete parking lot. Feel free to park there. Follow this link for the map.

Advice for Validators

Be loud, be clear, know the WODkeep a precise rep count (don't forget to write down the time after the athlete completes their set of snatches) don't be scared to no rep someone, and prior to the WOD talk to the person you are validating to see if they have any "special needs".


Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Instructions and Demo

This week Paleo Treats will be joining us for Open WOD 13.1. Be sure to stop by and sample/purchase some of their delicious treats. If you order online you can get 5% off!



Want a CFMG Hoodie?!?!? We are taking pre-orders from from now until Monday March 18th. Follow this link to order directly from our online store. Please note that all sales are final. If you need to try one on you could always ask one of your training partners. Sealed

For parking on Saturday we have overflow parking available for you all. If you turn into the Intense Auto Body lot (before JT's Pub) and follow the dirt road all the way to the back you'll end up on a large concrete parking lot. Feel free to park there. Follow this link for the map.


SWOD: Squat clean 6/6/6/6/6

A1) Bent-over barbell rows 10/10/10/10

A2) Weighted sit-ups 12/12/12/12


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CFMG 101: Nutrition Mar. 23

CrossFit Open WOD 13.1


Page 73 of 131

Latest W.O.D.

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:42 W.O.D.

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:34 W.O.D.

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

ian - avatar ian 24 Jul 2015 Hits:44 W.O.D.

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:57 W.O.D.

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:73 W.O.D.

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:93 W.O.D.

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

ian - avatar ian 16 Jul 2015 Hits:106 W.O.D.

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

ian - avatar ian 16 Jul 2015 Hits:74 W.O.D.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

ian - avatar ian 16 Jul 2015 Hits:57 W.O.D.

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07/18/2015

07/18/2015

WOD: AMRAP in 15 Minutes of: Buy In: 500m Row 4 Shoulder To Overhead (115#/75#) 6 Push-Ups 8 V-Ups 24 Double Unders (Sub=48 Single Unders) Finisher: A1) Max L-Sit Hold x 4 Sets A2) Side Planks 1:00/4 Sets Barbell Club: Snatch w/ pause below knee 2/2/2/2/2 Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1...

ian - avatar ian 16 Jul 2015 Hits:79 W.O.D.

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07/17/2015

07/17/2015

We are sad to announce that Coach Dan will be leaving CFMG to pursue other endeavors.  Today will be his last day coaching classes.  We wish him nothing but the best, and look forward to seeing him out and about doing great things in the SoCal CrossFit community! SWOD: Overhead Squat 5/5/5/5/5   WOD: 10...

ian - avatar ian 16 Jul 2015 Hits:148 W.O.D.

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