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CFMG Events

In case you were wondering, that tattoo on Jake's arm means he's HAM.


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-

*We are going to be updating the leader board after today's WOD. Only the top 8 Males and Females will have their scores posted. WODs must be completed RXed to get on the leader board. If we have a larger class will run two heats.


Rest 3 min.


40 Push-ups

1 mile run

40 push-ups

-For time-


Our 800m marker is located at 4651 Mission Gorge Pl. Run there and back.


Interested in an Advanced Olympic Weightlifting Clinic? More info. HERE.

Going from Point A to Point B

Every Rep Counts.....or Not


SWOD: Power Cleans 5/5/4/4/4 (Your first set of 5 should be at @65% or more of your 1RM. Sets do not need to be unbroken, but you should be moving quickly.)


WOD:

In teams of two:

Buy in: 15 burpees

60 Ground-to-overhead (135#/95#)

Cash out: 15 burpees

-For time-

Partners may work at the same time during the buy in and cash out, but only one partner may work at a time during the GTO.



Mikko and Rob O. take on 90 clean and jerks for time

Best Mobility Drill Ever



Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.

SWOD:

Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" Laughing Be sure to use a spotter. No Exceptions!


WOD:

-AMRAP in 10 min-

5 Chest-to-bar pull-ups

10 KB Swings (53#/35#)

15 Air Squats


Jeremy going HAM on 12.3 this past Saturday!


Coach Ian's Top 10 reasons to get a massage

-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!


Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!

WOD

OPEN GYM FROM 10 am to 1 PM

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

 

It will be a different feel at CFMG today, bring the energy!

 

It will be a different feel at CFMG today, bring the energy!

Dear CFMG Community, Please don't forget to get your CFMG Key Tag so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. If is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.


SWOD

Back Squat 3/3/2/2/1/1


WOD

1 Min at Each Station

Goblet Lunge (53#/35#)

Sit ups

Wall Ball (20#/14#)

KB Swing (53#/35#)

1 Min Rest

3 Rnds

Score = total Reps


Jasmine showing good control on her front squat


5 Tips for a come back

Keys to a good Warm up


CFMG has teamed up with some of your favorite companies. Click on any of the images below to start shopping!

Paleo Treats is offering 5% off your order to members and friends of CFMG!

 


Orders from Cavegirl Confections over $25 get a free 8oz jar of Vanilla-Coconut Almond butter

Open Gym

10am-1pm

Page 76 of 103

Latest W.O.D.

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9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:127 W.O.D.

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:112 W.O.D.

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:30 W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:88 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:84 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:108 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:190 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:179 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:207 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:87 W.O.D.

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8/23/2014

8/23/2014

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...

ian - avatar ian 22 Aug 2014 Hits:102 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:131 W.O.D.

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