A+ R A-

W.O.D.

There will be no regular 6pm class this Friday. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner.


WOD:

Buy in: 800m run

21-15-9

Overhead squats (115#/85#)

Box Jumps (Games Standard)

Cash out: 800m run

-For time-

 

Overhead Squats

Are you an endurance athlete? Did you know CFMG has an endurance team!?!? Join some of the team this Saturday for theFearless 5K.

This Saturday, for all the regular classes, we will be doing "Grace". This is to support Barbells for Boobs. All we ask, if you want to be awesome and get a shirt, is that you register for the event HERE. Thank you!

Banana Nut Paleo Bread w/ Pumpkin

Ingredients

3 cups almond flour

2 teaspoons baking soda

1/2 teaspoon salt

1/4 cup coconut oil, melted

4 large eggs

2 very ripe bananas, mashed

3 teaspoons vanilla

3 teaspoons vanilla

3 teaspoons cinnamon

1/2 cup walnuts, chopped

1/2 cup pumpkin

 

Cooking Directions

1) Preheat oven to 350°

2) Combine the almond flour, baking soda, and salt in a small bowl

3) In a separate bowl, mix together the coconut oil and eggs

4) Mix the flour combination into the oil and eggs, and stir until well blended.

5) Add in the mashed bananas, pumpkin, vanilla, cinnamon, and walnuts.

6) Put batter into greased loaf pan. Bake for 25-30 minutes.

7) Enjoy!


SWOD:

A1) Hang Clean 3/3/3/3/3

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


B1) Strict press 6/6/6/6/6

B2) Plank hold 45-60 seconds x 4 sets

 

Did you know CFMG has a Massage Therapist on site? Schedule your appointment today. Conact Shedara HERE.

Work in Corporate America? Share this piece with your HR Rep or someone who controls your corporate wellness program, if you have one.

 

There will be no regular 6pm class this Friday. We will be hosting a "Guys Night" and all the males of CFMG are welcome to attend. More info HERE. We will be doing a partner WOD, so be sure to pick a partner this week.



SWOD: Back Squat 2/2/2/2/2


WOD:

-AMRAP in 13 min-

6 Muscle-ups (sub. = 15 Pull-ups)

12 KB Swings (53#/35#)

6 Pistols

200m run


This Saturday, for all the regular classes, we will be doing "Grace". This is to support Barbells for Boobs. All we ask, if you want to be awesome and get a shirt, is that you register for the event HERE. Thank you!

Are you an endurance athlete? Did you know CFMG has an endurance team!?!? Join some of the team this Saturday for the Fearless 5K.

BJ Penn Muscle Ups

Ice, Ice Baby

Westside Barbell Squats

OPEN GYM FROM 10am-1pm

Come work your weakness!

 



Partner Strength WOD

You and your partner have 12 Min total working with only one bar

Find your 3 Rep Max of Deadlift

Reps must be unbroken

Partner WOD

50 Pull Ups

50 Box Jumps (24'/20')

50 KB Swings (53#/35#)

50 Air Squats

25 Burpees

200 M Run (Must be done together)

2 Rnds

Besides the run one partner is working at a time reps may be divided up however you choose

FREE 10 AM WOD

600 M Run (once)

5 Burppes

10 KB Swings

15 Air Squats

AMRAP 12 Min


A picture from a Partner Challenge WOD Last Year

Strong Woman

CF Commercial

WOD

Snatch Balance 3/3/3/3/3

*Be Sure to pause at the bottom of each rep

WOD

15 Double Unders

10 Air Squats

5 Push Ups

10 Rounds

*Time cap is 15 Min*


Competition at CF Del Mar on November Fifth

Wrist Pain on the Snatch Balance? Watch this

WOD

A1) Heavy Russian KB Swings 8/8/8/8/8

A2) Four sets of Max Ring Dips

*score = total ring dips and weight on KB Swing

WOD

3 Push Press (115#/75#)

3 KB swing (53#/35#)

6 Push Press

6 KB Swings

9 Push Press

....

8 Min AMRAP

Ring Dip Progression

Need Some Personal Time with a CFMG Coach

WOD

200 M Run

7 Squat Cleans (155/105#)

14 Box Jumps (24'/20')

AMRAP in 20 Min

12 Steps to a Perfect Clean

Still Time to Sign up, we will have a big group from CFMG running this 5K


Page 126 of 150

Latest W.O.D.

Prev Next

7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:73 W.O.D.

Read more

7/27/2014

7/27/2014

Open Gym 9am-Noon

ian - avatar ian 25 Jul 2014 Hits:33 W.O.D.

Read more

7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

ian - avatar ian 25 Jul 2014 Hits:100 W.O.D.

Read more

7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:126 W.O.D.

Read more

7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:211 W.O.D.

Read more

7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:171 W.O.D.

Read more

7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:195 W.O.D.

Read more

7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:200 W.O.D.

Read more

7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:83 W.O.D.

Read more

7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:146 W.O.D.

Read more

7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:186 W.O.D.

Read more

7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

ian - avatar ian 15 Jul 2014 Hits:168 W.O.D.

Read more