A+ R A-

W.O.D.

Announcing our new 5:30am Class!

This class will be held on Tuesdays and Thursdays, coached by Coach Tami McHugh. We will launch this class starting next week. We may expand this class to another day if there is an interest, but we may also cancel this class if there is little interest. We will consider this a probationary period Laughing.


SWOD:

Power Cleans 4/4/3/3/3 (Your first set should be done with about 70% of your 1RM. Your sets do not need to be unbroken but you should be moving quickly to get the set done)


WOD:

30 Squat Cleans (# = your bodyweight)

-For time-

*13 Minute cap


Sweaty Sundays at Lululemon

CFMG is partnering with Lululemon for their "Sweaty Sunday" classes during the month of April.

These will be free classes held on Sunday from 10 am to 11 am.  Please come show your support and get a great CF workout!

This Sunday April 1st Geo will be coaching the class.  Click Here for directions and more information.


Wiki Clean and Jerk

Primal Crackers

Break Up With Your Scale


Happy Monday! Be sure to hydrate!


CFMG would like to congratulate all of you who participated in the 2012 CrossFit Open. We had a lot a returning participants and a lot of first timers. We know that some of you had weaknesses exposed, but we also know that a lot of you pushed yourselves farther than you thought possible. Remember that as you start training for next year.

For you returning participants we believe all of you ranked higher than you did last year, which is a true testament to how much you all have improved over the past year. Way to go CFMG!

A special congratulations to everyone who qualified to compete individually, and to those who will be going on to be a part of our team! Please know that you have a whole community of people behind you to help you during this next level of competition. Be sure to stay healthy between now and the Regional event.

For those of you in our community, we need your support. Our team will be competing in the 2012 Socal Regional level of competition on May 11-13, be sure to clear your calendar. You can show your support by coming to the event(s), wearing your red CFMG t-shirt (or your favorite CFMG shirt), helping our team members in any fashion, and by cheering as loudly as you can for your team!!!!

More details will come as we get closer to the event date. If you haven't been to a CrossFit sanctioned event, make sure you come to this one!


WOD:

"Chelsea"

OTMEM for 30 min

5 Pull-ups

10 Push-ups

15 Air Squats


How Much Water do You Need?

Cancer Is My Bitch!



WOD

OPEN GYM FROM 10-1

**Parking for Tomorrow- If you take your first right after the light into San Diego Auto Glass there will be parking available there.  Here is link with a street view map attached.  If you could park here that would be very helpful.

Remember we are doing 12.5 from the CF open between 8 and 10 am.  If you want to participate everyone is welcome.  After that from 10 to 1 we will be hosting our Pot Luck Expansion Party!

WOD

7 Min AMRAP

3 Thrusters 100#/65#
3 Chest to bar Pull-ups
6 Thrusters 100#/65#
6 Chest to bar Pull-ups
9 Thrusters 100#/65#
9 Chest to bar Pull-ups
12 Thrusters 100#/65#
12 Chest to bar Pull-ups
15 Thrusters 100#/65#
15 Chest to bar Pull-ups
18 Thrusters 100#/65#
18 Chest to bar Pull-ups
21 Thrusters 100#/65#
21 Chest to bar Pull-ups

This was our Grand Opening Party WOD in November 2009

Tips for 12.5

Thruster Tips with J Khalipa

WOD

1 Mile Run (once)

10 Deadlifts (155/115#)

15 Sit ups

AMRAP 10 Min

Rest 4 Min

5 Shoulder to Overhead (155/115#)

10 Burpees

5 Rounds


Foot Position

4 Years of Living Paleo

Remember this Saturday is our Expansion Potluck, it starts at 10 am.

If you are in the CF Open we will be hosting WOD 12.5 from 8 to 10 be sure you get your wod in before the event! We will NOT be holding regular scheduled classes on Saturday, do to the potluck.


SWOD

Hanging Squat Snatch 5/4/3/2/1/1


WOD

7 Power Snatch (95#/65#)

21 Double Unders

7 Rnds



Advanced Oly Weight Lifting Clinic

RX Jump Ropes

Using Bands

SWOD

Strict Press 6/6/6/5/5

WOD

5 Pull ups

10 Box Jumps

15 KB Swing (53#/35#)

400 M Run

4 Rnds

 

John R even judges with his shirt off!  If you are participating in the open be sure to thank our Captain and Team Manager    John R. for his help this year with the open.

Healthy Guts Healthy Kids

Gary Taubes


SWOD

Power Clean 5/5/4/4/3


OHS 6/6/9/12/15

(the goal here is to work up to your 15 rep max)


Take a rest between sets:

A1) Max Ring Dips in 30 Seconds x 3

A2) Max Toes to Bar in 30 Seconds x3

Score is total ring dips and total toes to bar



Expansion Pot Luck Team WOD starts around 10 am remember if you want to get in 12.5 we will be running the WOD from 8 am to 10 am

Advanced Olympic Weightlifting- Saturday March 31st- Reserve your spot today!

Page 138 of 181

Latest W.O.D.

Prev Next

3/30/2015

3/30/2015

WOD: -2 rounds, rest 2 minutes between rounds- AMRAP in 5 min 3 Bar Muscle-ups -or- 6 Pull-ups 6 Toe-to-bar 9 Push-ups Finisher: A1) Bent over reverse flys 12/12/12/12 A2) Barbell bicep curls 8/8/8/8 The Cult of CrossFit: How the workout can bring out the best (and worst) of faith 4 Lessons CrossFitters Can Learn From Bodybuilders 42 tips &...

ian - avatar ian 29 Mar 2015 Hits:91 W.O.D.

Read more

03/29/2015

03/29/2015

  Open Gym 9am-Noon Competitor Session 9:30am-11am

ian - avatar ian 25 Mar 2015 Hits:33 W.O.D.

Read more

03/28/2015

03/28/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

ian - avatar ian 25 Mar 2015 Hits:68 W.O.D.

Read more

03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:66 W.O.D.

Read more

03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:66 W.O.D.

Read more

03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:68 W.O.D.

Read more

03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:98 W.O.D.

Read more

3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:130 W.O.D.

Read more

03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:64 W.O.D.

Read more

03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:108 W.O.D.

Read more

3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:119 W.O.D.

Read more

03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:146 W.O.D.

Read more