A+ R A-

W.O.D.

A BIG Congratulations to Trevor on his recent engagement to Monica and to Mark for his new venture. Saud, we miss you!

 

WOD

50 Wall Ball (20#/14#)

40 sit-ups

50 Static lunges

40 Pull-ups

50 Double Unders

40 Thrusters (65#/45#)

800m run

50 Box jumps (24"/20")

40 Swings (53#/35#)

-For time-

 

Outside The Games Bubble

HYDRATE!

 


 

This coming Saturday (8/6) we will only be holding ONLY the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt in one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting in the parking lot closest to The Hilton hotel. Simply drive down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

SWOD

You will have 15 min to work up to your 3 rep max of Push jerk or Split Jerk


WOD

-3 rounds with 1 min of rest between rounds-

AMRAP in 3 min

20 double unders

10 toes-to-bar

 

Why Exercise Won't make You Thin

501 Unbroken Double Unders

Chris Spealler explains double unders

Getting Bin Laden

Coach Ian and Coach James with Coach Greg Glassman, the founder of CrossFit.

 

WOD

2 min Max OHS (135#/95#)

rest 1 min

1 min Max Push-press (135#/95#)

rest 1 min

1 min Max hand-lift push-ups

rest 1 min

2 min Max KB sumo deadlift high pulls (53#/35#)

rest 1 min

-2 rounds for total reps-

 

Dim lights Embed Embed this video on your site

 

OHS-Bodyweight x 15 reps

Charcoal Roasted Pork Loin

What is Fruc(tose)?!?

The CrossFit Games are over! Who's excited for The 2011 Left Coast Invitational?

 

WOD

Buy in: 800m run

3 rounds

20 Lateral jump burpees (over PVC pipe)

30 KB Swings (53#/35#)

40 OHS with PVC pipe

Cash out: 800m run

-For time-

 

If you are a new member at CFMG and haven't completed the CFMG Initial Assessment, you will do it today.

"CFMG Initial Assessment"

500m row

40 Air squats

30 Push-ups

20 Sit-ups

10 pull-ups

-For time-

 

2010 LCI Final WOD, Demi

2010 LCI Final WOD, Mark

2010 LCI Final WOD, Casey L & Laura N.


CFMG IS CLOSED TODAY AND TOMORROW! NO CLASSES

AT HOME WOD

7 Push ups

7 Squats

7 Jumping Jacks

7 Sit ups

7 Rnds

POST TIMES TO OUR FACEBOOK!


Heel cords of a Cheetah

CrossFit and Reebok

CFMG WILL BE CLOSED TOMORROW AND SUNDAY DUE THE CROSSFIT GAMES

Strength WOD

Deadlift

10/10/8/8/8

Muscle Ups

5/5/5/5/5

(bar or ring, if you can not do them then sub in 8 pulls ups and 8 Box Dips)

WOD

10 Box Jumps (24'/20')

10 Knees to Elbows

5 Rnds

2009 Games


2010 Games

 

CF Games Update

Deadlift Set Up

DO NOT EVER DO THIS


WOD

9 Back Squats (155#/95#)

12 Sit ups

15 Bar Facing Burpees

200 M Run

AMRP 15 Min

Erik, Jonas and Casey during the team WOD on Tuesday Morning

Decadent Fruit Dip

Bar Facing Burpees

Swimming at the Games?

CFMG GAMES CONTEST

Get a picture with you in your CFMG T shirt  and any CF Celeb/friend/judge/anyone! and post it to the CFMG facebook page!  The photo that gets the most "likes" will win a Smoothie King Gift Card!

REMINDER CFMG WILL BE CLOSED THIS SATURDAY 7/30 AND SUNDAY 7/31 DUE TO THE CF GAMES

WOD

A1) Split Jerk 6/6/6/6/6

A2) Russian KB Swing 8/8/8/8/8

(swing to eye level)

7 Power Snatch (115#/85#)

21 Double Unders

AMRP 8 Min

 

Coach Fletcher on the Affilate Page 7/26

Power Snatch vs Squat Snatch

So Cal Qualifiers

Page 147 of 161

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