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W.O.D.

NO open gym Today

Sorry for any inconvenience

We live in San Diego, go do something outside!

 


NO Open Gym Tomorrow. We will be at the OC Throwdown

WOD

12 Burpees

15 Pull ups

400 M Run

21 KB Swing

-4 Rnds for Time-

Come Check out the OC Throwdown 3 CFMG Athletes are Competing

Beyond Easy Pulled Pork

WOD

Power Snatch 6/6/6/6/6

Sit ups 15/15/15/15

WOD

15 Push ups

15 Deadlifts (95#/65#)

15 Push Press (95#/65)

7 Min AMRAP

Whiteboard Wednesday CFE

CrossFit and Social Media

SWOD

Cleans 4/4/4/4/4

Wrist Stretch (Demo starts at 3:50 in this video

30 Seconds each wrist between sets

This is strength/speed portion, each round is timed on your own.  Post slowest run and load used

Back Squat 8/8/8/8/8

After each set complete a 200 M Sprint

Rob O on Power Cleans

Katie Hogan on Power Cleans

WOD

Chipper

50 Double Unders (200 singles)

30 Box Jumps (24/20)

50 KB Goblet Lunges (53#/35#)

30 Toes to Bar

50 Jumping Air Squats

30 Deadlifts (185#/115#)

50 Double Unders

30 Box Step ups (24/20)

50 1 Arm KB Clean and Jerks (53#/35#)

An example of the one arm KB Clean in the WOD you just need to finish with a jerk overhead!

CFMG Nutrition and Lifestyle Course

Caveman Cooking TV

25 Ways CrossFit is Changing the World


SWOD

Push Press 3/3/3/3/3

Shoulder Distraction Drill Between the first 3 sets 30 Seconds on each arm

WOD

800 M Run (once)

10-1

KB Swing

Burpee

(10 KB Swings 10 Burpees, 9 KB Swings 9 Burpees....)

Congratulations to Michele who also completed the Disney Half Marathon last weekend! PR too!

The OC Throwdown Announces its location

2 Day CrossFit Endurance Training Camp

WOD

"Barbara"

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

5 Rounds

*Time cap is 35 min, please scale accordingly or stop at 35 min*

Jenny and Shelby after completing their Half Marathon! Great job ladies.

See how they trained HERE

Pat Barber on Barbara

CrossFit Kids in LA

 

OPEN GYM

10am-1pm

A Funny Moment in CFMG History

Page 131 of 165

Latest W.O.D.

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11/27/2014

11/27/2014

Gym Closed Today

ian - avatar ian 25 Nov 2014 Hits:0 W.O.D.

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11/26/2014

11/26/2014

No 6pm or 7pm Classes, Endurance, or Yoga Tonight WOD: AMRAP in 8 Minutes 4 Power Cleans (135#/95#) 4 Burpees 4 Pistols -2 Minutes Rest- AMRAP in 8 Minutes 6 Front Squats (135#/95#) 3 CTB Pull-Ups 9 Toes-to-Bar -2 Minutes Rest- AMRAP in 8 Minutes 200m Run 5 Shoulder to Overhead (135#/95#) 10 KB Swings (53#/35#)   Science Proves That Sleeping...

ian - avatar ian 24 Nov 2014 Hits:105 W.O.D.

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11/25/2014

11/25/2014

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-20-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

ian - avatar ian 24 Nov 2014 Hits:154 W.O.D.

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11/24/2014

11/24/2014

SWOD: Build up to a 1RM Squat Clean A1) Ring Rows 15/15/15/15 A2) L-sits, max hold x 4 sets   Trigger Points And Weightlifting: Sternocleidomastoids How To Avoid The Void Of Holiday Overeating It's Not CrossFit... Upcoming Events at CFMG Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...

ian - avatar ian 23 Nov 2014 Hits:182 W.O.D.

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11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

ian - avatar ian 21 Nov 2014 Hits:63 W.O.D.

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11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

ian - avatar ian 21 Nov 2014 Hits:163 W.O.D.

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11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:166 W.O.D.

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11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:157 W.O.D.

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11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:190 W.O.D.

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11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:170 W.O.D.

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11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:213 W.O.D.

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11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

ian - avatar ian 13 Nov 2014 Hits:99 W.O.D.

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