A+ R A-

W.O.D.

Strength WOD: Thrusters 6/6/4/4/4

WOD:

25 Wall Ball (once)

5 Push Press (135#/95#)

10 KB Swing (53#/35#)

5 Rnds

25 Wall Ball (once)

Kris and Jori working their KB swing last week.

 

Check out our May Referral Program

Skill WOD

Turkish Get-ups

6/6/4/2/2

#= total reps (6 is 3 on each arm)


WOD

Run 400 M

20 Burpee double Push-Ups

(go down for your burpee perform two push ups instead of peel up=1 rep)

15 Hanging Power Snatch (95#/65#)

3 Rnds

 

Picture is a little dark but here is a team photo from the So Cal CrossFit Sectionals, minus a few who had to leave early.  Great event, thanks to everyone who came out to show support!  We really represented CFMG!

 

 

Congrats to our own Lindsay S for getting a honorable mention for 4th Place!

Open Gym today from 10am-11:45

Yes, we are closing early today. Sorry for any inconvenience.

Congratulations to Team CFMG for competing in the SoCal Sectional Finals. Each of you, individually, performed extremely well. Your coaches are very proud of you all and appreciate the hard work you've put in the past six weeks. Thank you to all of our community who were able to come up and cheer on/support our team.

 

CrossFit as a Sport

The Truth About Gluten


CFMG is closed today. Our Competition Team will be competing in the the SoCal Sectional Finals, and aiming for a spot in the CrossFit SoCal Regionals on June 17-19th. Good Luck Team!

Feel free to come up and show your support, or check our Facebook/twitter page for updates.

There will be Open Gym tomorrow from 10-1pm

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Coach Glassman on Adaptations

Part 1

Part 2

Part 3


Congratulations to Chad and Kelly! They are getting married tomorrow! The CFMG Community is very happy for you both. Best Wishes!

 

SWOD

A1) Weighted back/hip extension 12/12/12/12

A2) Knees-to-elbows 10/10/10/10


WOD

50 Double unders

2 mile run

50 Push-ups

-For time-


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Endurance athletes, why do you enjoy running?

 

Buddy Lee on double unders

9 things to do when you're all banged up

The three angles of the back squat


SWOD

A1) Back Squats 12/10/8/8/8

A2) Dumbbell or Kettlebell push-press 10/10/10/10


WOD

AMRAP in 7 min

3 snatches (135#/95#)

6 Burpees

 

Coach Rip on Back Squats

Coach B coaching the snatch and how to miss correctly

WOD

800m run

20 HSPU

10 wall-climbs

800m run

20 HSPU

10 wall-climbs

800m run

-For time-

 

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Steps to develop your HSPU

 

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Forefoot running

 

A Ballsy Approach to Injuries

Whole9's Guide to Nutritional Off-Roading

How to fix any computer


SWOD

A1) Thrusters 8/8/8/8/8

A2) Plank Hold for 45 sec. x 4


WOD

In teams of two

Three rounds for time

50 pull-ups

100 Air Squats

50 burpees

*If working in a team of three add 25 reps to each, If alone do half of the prescribed reps

 

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Some Upper Body Maintenance

 

For those of you traveling up North this Saturday to compete and/or to be a spectator be sure to bring some of the following: chairs, water, sunscreen, food, etc. CFMG will have a pop-up tent set-up, but if someone has a spare we could always use another one.

Thruster tri-panel

The Plank Exercise - One of the Best Ab Exercises

Page 154 of 157

Latest W.O.D.

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9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

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9/16/2014

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WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

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9/13/2014

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Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/12/2014

9/12/2014

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

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9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

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9/9/2014

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9/8/2014

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CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

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9/7/2014

9/7/2014

Open Gym 9am-12pm

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