A+ R A-

W.O.D.

SWOD

Front Squats 6/6/6/6/6

WOD

15 KB Swings (53#/35#)

10 Goblet Lunges (53#/35#)

200 M Run

15 KB Swings

10 Goblet Lunges

400 M Run

15 KB Swings

10 Goblet Lunges

800 M Run

15 KB Swings

10 Goblet Lunges

We have used this image before and it is a good one.  Your elbows should look like this day in the front squats!

Goblet Lunge

Cravings

SWOD

Split or Push Jerk 5/5/3/3/3

Distract the Shoulder (mobility exercise) 20 Seconds each arm Between each set

Watch to understand the importance

WOD

10 Box Jump (24/20)

15 Deadlifts (155#/105#)

10 Burpee

3 Rounds

John Ross showing the Strength of Coach Jesse's Olympic Lifting Shoes

 

How long till I Master this?

Whole 9 Thanksgiving


WOD

5 OHS (135#/95#)

10 Pull ups

15 Push Ups (no peeling/ go to knees to scale)

400 M Run

20 Min AMRAP

Amy and Deanna working hard as James checks each and every rep

Free 30  Min Massage? Yes Please! Just bring a friend in to sign up and the Massage is on us!

Classic CF Warm up

OHS Prep

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd. Participants will pick either running, rowing or cycling to do 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG.  If you want to help out and drop off toys then drop by anytime during the event!

SWOD

A1) Handstand Push Ups Max Reps x4

A2) 20 Seconds of Hollow Rocks x4

WOD

AMRAP 10 Min

5 Power Cleans (185#/135#)

20 Air Squats

40 Double Unders


Jake Representing CFMG in Second Place

Deanna in Second Place at the Rumble In Paradise Throwdown last weekend

Shelby and Vanessa in 1st and 2nd Place Representing CFMG

 

Movember

2 Day Olympic Lifting Seminar at CFMG with Coach Jesse

 

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd.

Participants will pick either running, rowing or cycling to do: 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours, be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG, or RSVP on the link above.  If you want to help out, please stop by and drop off toys anytime during the event! We'll need some company too!

SWOD

Deadlift 6/6/4/4/4

WOD

Buy In: 200M Run

21-15-9

Push Press (115#/85#)

Sit ups

Cash Out: 200 M Run

 

 

Congrats to everyone who competed on Saturday it was awesome to see you represent CFMG!

 

Handstands with Carl P

Andrea Ager's  Won all three OC Throwdown WOD qualifiers. $300 each.  She also won the overall prize of $1,000.  Yup that is $1,900 for three weeks of CrossFit in a local qualifier event! Watch her third WOD HERE

Open Gym today from 10am-1pm

Today we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!

Don't forget to sign-up for Coach Jesse's 2 Day Olympic Weightlifting Clinic!


WOD:

6 rounds for time

12 Burpees

14 KB Swings (53#/35#)

16 sit-ups

200 m run


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 push-ups

10 air squats

10 sit-ups

200m run


A Beginner's Guide to CrossFit

HAPPY 11/11/11!


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!


SWOD: Front squats 8/8/8/8/8


WOD:

11 Chest to bar pull-ups

11 Box Jumps (24"/20")

11 Squats cleans (95#/65#)

200m Run

-3 Rounds for time-


Butterfly Chest-to-bar pull-up

Coming back from an Injury

Page 138 of 165

Latest W.O.D.

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