A+ R A-



1 Min Each Leg Couch Stretch

1 Min Each Leg External Rotation Stretch


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

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.


6 Shoulder to Overhead (155#/115#)

18 KB Swings (53#/35#)


Rest 4 Min

6 Front Squats (155#/155#)

18 Push ups


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


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


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!


Southwest Scouting Report

A cool 300# Thruster



Don't forget about this AWESOME deal!


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

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


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


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


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.


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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