A+ R A-

W.O.D.

 

Open Gym Today: 10am-1pm

Labor Day Open Gym Hours: 8am-11am

 



 

WOD

1 Ground-to-overhead (155#/115#)

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

5 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

1 Ground-to-overhead

1 Round of "Cindy"

-For time-

 

"Cindy" = 5 pull-ups, 10 push-ups, 15 air squats

 

FREE Beginner WOD at 10am

As Many Rounds As Possible (AMRAP) in 12 minutes

5 AbMat sit-ups

10 Push-ups

15 Air Squats

200m run

 

"Cindy" Prep

Paleo Milk Shake

 

SWOD

A1) Hang power snatch 5/5/3/3/3

A2) Toes-to-bar 10/10/10/10


WOD

500m row

-For time-

 

Geoff on the Front squat with Reg hitting some burpees on the back ground.  Matt, Jenny and Jesse all hard at work judging!

Hang Power Snatch

Rowing Technique

Labor Day Schedule: 8 am to 11 am Open Gym.  Come work on your weakness or get in a WOD you missed!

Skill WOD

10 Min of Muscle up work

(if you can not do a muscle up you can do ring dips/ring pulls/transitions or a number of other movements)

WOD

1 min Max. AbMat sit-ups

1 min Max. box jumps (24"/20")

1 min Max. Sumo-deadlift high pull (75#/55#)

-4 rounds for total reps-

Kelly working her KB Swings at the LCI and Representing with her TED HOYT T!

Paleo in a Nutshell, Part 1: Food

Sugar and Starch

SWOD

A1) Back Squat 5/5/3/3/3

A2) Plank hold, 5 sets, 45 sec each


WOD

-AMRAP in 7 min-

30 Swings (53#/35#)

20 Air squats

10 Burpees


Anthony C pushing hard on WOD #3 at the LCI

CrossFit Games Air Squat Standard

Burpee Mile

Mobility WOD: Shoulder distraction drill

1 min on each shoulder for two sets


WOD:

-AMRAP in 5 min-

7 Power cleans (95#/65#)

10 Push-press (95#/65#)

13 Overhead Squats (95#/65#)


Rest 1 min.


-AMRAP in 5 min-

6 Chest-to-bar pull-ups

12 Hand-lift push-ups


A big Congratulations to all the competitors and the top Male and Female Finishers in the Left Coast Invitational this weekend!

Top Male Finishers from the LCI

1st Dave Rice- CrossFit Pacific Beach

2nd Roy Voss- CrossFit Mission Gorge

3rd Greg Pitts-CrossFit Pacific Beach

Top Female Finishers from the LCI

1st Kathyrn Apostolin CrossFit San Diego

2nd Margaux Alvarez CrossFit Diablo

3rd Lindsay Shartz CrossFit Mission Gorge

CrossFit Kipping Pull-ups

Overhead Squat Basics

 

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Mobility WOD: Ankle Mobility

1 min. each ankle for two sets

 

WOD

Buy in: 800m Run

3 Rounds

30 Double Unders

20 Knees-to-elbows

Cash out: 800m run

-For time-

 

The Dish on Paleo Comfort Foods

Don't forget to sign-up for the RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40.


 


REMINDER WE WILL BE CLOSED TOMORROW FOR THE LEFT COAST INVITATIONAL.  Come by to show your support competition starts at 8:30 AM.  Please see parking link below for all Athletes, Judges and Volunteers!

WOD

A1) Hanging Power Snatch 6/6/4/4/4

A2) V-ups 10/10/10/10

Then,

Squat Clean and Jerk 30 Reps

(155#/115#)

Last year at the LCI!?! The event is tomorrow how will the turn out look this year!


This was the Final workout in the 2008 CrossFit Games.  It is amazing to see how this sport has progressed take a look at this video


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Best place to park for the 2011 Left Coast invitational

Page 137 of 155

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:117 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:110 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:29 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:87 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...

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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:107 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...

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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:178 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:206 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

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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:101 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:130 W.O.D.

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