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W.O.D.

2/22/2012

MWOD

1 Min Each Leg Couch Stretch

1 Min Each Leg External Rotation Stretch

WOD

30 Box Jumps (24"/20")

30 Wall Balls (20#/14#)

800m Run

3 Rnds

30 min Cap- Scale run if necessary

New Rules for Running at CFMG

Due to some safety issues regarding running during our WODs we need to implement some new rules:

1) Please run inside of or as close as possible to the Fire Lane

2) If a vehicle is backing out of a roll-up door please stop and let the vehicle finish backing out. Do not try and squeeze behind or in front of the vehicle! We will deduct the time you waited from your end time during our WODs.

3) If the run is longer than 200m please run out to our marked distances, rather than running laps in the alleyway.

Please know we have spoke with our landlord about the speed of the vehicles in the alleyway. We are also working on getting a mirror installed so that you can see the vehicles as you exit CFMG's roll-up doors.

Thank you for your continued flexibility. Please know that your safety is our #1 concern.

Open starts today check the site HERE

The Open is for Everyone

Mic'd Instructor Series

2/21/21012

Respect Your Gym

Coach Ian J. McHugh

If you make a mess, clean it up.

If you move something, put it back where you found it.

If you break something tell your coach, and feel free to take responsibility for it.

If you have nothing nice to say, say nothing at all.

Respect your gym, and respect your fellow CrossFitter.

WOD

6 Shoulder to Overhead (155#/115#)

18 KB Swings (53#/35#)

8 Min AMRAP

Rest 4 Min

6 Front Squats (155#/155#)

18 Push ups

8 Min AMRAP

John M working through one of the open WOD's last year as his fans cheer him on! If you are not signed up get on it. It is for all levels.

Grip Strength

Open Intros

2/20/2012

SWOD

Hanging Cleans 2/2/2/1/1/1

WOD

9 Burpees

12 Pull-ups

30 Double Unders (60 Singles)

5 Rounds

20 Min Cap

Dim lights Embed Embed this video on your site

The CF Open Starts this week. CFMG coach Dawn Fletcher has put out a book to specifically help CrossFit athletes prepare for competition. Click on the book to check it out!

Eatology

Southwest Scouting Report

A cool 300# Thruster

2/19/2012

OPEN GYM!

10am-1pm

2/18/2012

Don't forget about this AWESOME deal!

WOD:

10 Thrusters (95#/65#)

10 Hand-lift push-ups

-10 Rounds for time-

Free Beginner WOD @ 10am

1 min. Burpees

1 min. Static lunges

1 min. Sit-ups

1 min. Box jumps

1 Min rest

-3 Rounds for reps-

7 Things I learned in 2011

What's Right About CrossFit

2/17/2012

SWOD: Take 20 min to build up to a 1 rep max. behind the neck jerk

WOD:

AMRAP in 8 Minutes

10 Deadlifts (185#/135#)

10 Pull-ups

200m run

6 Secrets for a Supreme Squat

8 Reasons Why You Act Against Your Own Better Judgement

2/16/2012

WOD:

6 Burpees

12 Push-press (95#/65#)

18 Double unders (sub. = 60 single unders)

200m run

Rest 90 Seconds

-7 Rounds for time including the rest periods, do not include the rest period after your final round-

Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you may want to bring it in to time your own rest periods.

"Competitor Finisher"

Start this about 10 min after the WOD

"Death by Muscle-ups"

1 Muscle-up the first min., 2 Muscle-ups the second min., 3 muscle-ups the third min........ until you fail to complete your set within the minute. Your reps do not need to be unbroken, so game-plan accordingly.

The sub. for this Competitor Finisher is as follows:

1 C-T-B pull-up/1 push-up the first min., 2 C-T-B pull-ups/2 push-ups the second min......same rules as above.

Learn the Clean

Cake Is The New Crack

Participate in the 2012 Fight for Air Climb

2/15/2012

SWOD:

Back Squats 7/7/6/6/5/5

Start your first set at 70% of your 1RM and increase your weight as you move through the sets.

WOD:

1 min Hand-lift push-ups

1 min Box jumps (24"/20")

1 min Wall ball shots (20#/14#)

1 min Sit-ups

-2 Rounds for reps-

If anyone is interested in going for a run outside of CFMG, a group will be meeting at Mission Bay (see the pin on the map above) on Sunday morning at 7:30am. All paces and distances are welcome! If you have further questions please contact Michele: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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2/22/2012

MWOD 1 Min Each Leg Couch Stretch 1 Min Each Leg External Rotation Stretch WOD 30 Box Jumps (24"/20") 30 Wall Balls (20#/14#) 800m Run 3 Rnds 30 min Cap- Scale run if necessary New Rules for Running at CFMG Due to some safety issues regarding running during our WODs we need to implement some new rules: 1) Please run...

geo 20 Feb 2012 Hits:116 W.O.D.

Respect Your Gym Coach Ian J. McHugh If you make a mess, clean it up. If you move something, put it back where you found it. If you break something tell your coach, and feel free to take responsibility for it. If you have nothing nice to say, say nothing at all. Respect your gym, and...

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OPEN GYM! 10am-1pm

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Don't forget about this AWESOME deal! WOD: 10 Thrusters (95#/65#) 10 Hand-lift push-ups -10 Rounds for time- Free Beginner WOD @ 10am 1 min. Burpees 1 min. Static lunges 1 min. Sit-ups 1 min. Box jumps 1 Min rest -3 Rounds for reps- 7 Things I learned in 2011 What's Right About CrossFit

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SWOD: Take 20 min to build up to a 1 rep max. behind the neck jerk WOD: AMRAP in 8 Minutes 10 Deadlifts (185#/135#) 10 Pull-ups 200m run 6 Secrets for a Supreme Squat 8 Reasons Why You Act Against Your Own Better Judgement

ian 16 Feb 2012 Hits:182 W.O.D.

WOD: 6 Burpees 12 Push-press (95#/65#) 18 Double unders (sub. = 60 single unders) 200m run Rest 90 Seconds -7 Rounds for time including the rest periods, do not include the rest period after your final round- Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you...

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SWOD: Back Squats 7/7/6/6/5/5 Start your first set at 70% of your 1RM and increase your weight as you move through the sets. WOD: 1 min Hand-lift push-ups 1 min Box jumps (24"/20") 1 min Wall ball shots (20#/14#) 1 min Sit-ups -2 Rounds for reps- If anyone is interested in going for a run outside of CFMG,...

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Happy Valentine's Day! WOD: "Heart Breaker" Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop -3 Rounds- 15 Squat cleans (135#/95#) 15 Burpees Cash out: 1 mile run -For time- Pumpkin Cake Bars w/ Cinnamon Icing 10 Lessons Jeremy Lin Can Teach Us CrossFit Open Sectionals at CFMG This year we are going to try something a...

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SWOD: Hang Cleans: 4/4/3/3/3 WOD: OTMEM for 12 min 8 KB Swings (53#/35#) 16 Double Unders (Sub. = 20 single unders) Stronger: Katie Hogan The Little CrossFitter That Could

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WOD 12 Deadlifts (115#/85#) 9 Front Squat (115#/85#) 6 Push Press (115#/85#) 400M Run 20 Min AMRAP Throwback Picture CF Games Rule PDF Rule Book 6 Tips From Six Coaches

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Open Gym from 10am to 1pm Get in here and get stronger!

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2/10/2012
SWOD A1) Behind the neck Push Jerk 2/2/2/2/2 A2) Plank hold 30 seconds WOD 10 Power Cleans (135#/95#) 12 Burpees 14 KB Swings (53#/35#) 4 Rnds Get your copy today! Check it out Other CF Box's prepare for the…
2/9/2012
WOD 9 Sit-ups 12 Box Jumps (24'20') 15 Toes to Bar AMRAP 7 Min -Rest 3 Min- 15 Box Step ups with Plat over head (20 inch box) (45#/25#) 18 Hand Lift Push ups 21 Air…
2/8/2012
WOD Back Squat 8/8/7/7/6 A1) Snatch Grip Deadlift 8/8/8/8/8 A2) Handstand Push ups 8/8/8/8/8 Max Unbroken Muscle Ups or Pull ups x 4 (your set is over when you drop from the rings or bar) Rest…
2/7/2012
Mobility WOD Front Rack Stretch (Demo 50 seconds into video) Exploring Hip Stretch (Demo at 1.45) 1 Min on each arm/leg WOD Buy in: 800 M Run 9 OHS (135#/95#) 30 Double Unders 5 Rnds Cash Out:…
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Visualization Practice By Coach Ian J. McHugh pmzmKXGc_xE I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It…
2/5/2012
Kelly during WOD #1 of the 2011 LCI Open Gym 10am-1pm
2/4/2012
Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future. WOD: AMRAP…
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We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today! SWOD: Push or Split jerk from behind the neck 3/3/3/3/3 QDXVe4ftmLU WOD: 1 min OHS…
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Geoff Going HAM at the 2011 LCI WOD: -AMRAP in 7 min- 5 Push-press (135#/95#) 10 Toes-to-bar 200m run Rest 3 minutes -AMRAP in 7min- 20 Deadlifts (135#/95#) 30 Double unders (sub.= 80 Single unders) 200m run Rest 3 minutes -5 Rounds…

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