A+ R A-

W.O.D.

There will be NO 7pm Competition Class or Endurance Class tonight.

Sorry for the the inconvenience!

Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat!

Strength:

Push Press 4/4/4/4

Weighted Pull-Ups 6/6/6/6

WOD:

-10 Minute AMRAP-

3 Rope Climbs

20 Wall Balls (20#/14#) to the 10' Target

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The CFMG 101 Session on Sunday, December 14th from 10:30am-12:30pm is CANCELLED and will be rescheduled soon.

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

SWOD: Build up to a 3RM Back Squat (Stop if you fail)

On Ramp: 8/8/8/8

Front squat 3/3/3/3 (Heavy)

On Ramp: 5/5/5/5

WOD:

2-4-6-8-10-8-6-4-2

Power Cleans (135#/95#)

V-Ups

Double Unders (Sub = Double the Reps)

-For Time-

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Skill: Muscle Up Progressions (Bar and Ring)

WOD:

AMRAP in 8 minutes

1 Bar Muscle up (sub = strict pull-ups)

1 Thruster (135#)

1 Burpee

2 Bar Muscle up

2 Thruster

2 Burpees

Continue adding a rep after each round. Score will be total reps completed.

Finisher:

GHD Situps: 12/12/12/12


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

CFMG Free Yoga

8am

Bring a mat!


Open Gym

9am-Noon

 

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

WOD:

7 L Pull-ups

7 HSPU

14 Unbroken Double Unders (28 unbroken singles)

14 Games Standard Box Jumps (24”/20”)

-5 Rounds for Time-

 

Free Beginner WOD at 10am

Skill: Front Squat

WOD:

12 Front Squats (45#)

10 KB Swings (26#)

8 Burpees

200m Run

-AMRAP in 14 Minutes-

 

Dim lights Embed Embed this video on your site

Addicted To Fatigue

How To Feed A Big Family Without Breaking The Bank

No, You're Not Sleeping Enough And It's A Problem


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

SWOD:

Back Squat: 2 Reps x 10 Sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.)

Front Squat: 5/5/5/5 (Pause at the bottom for 3 seconds. Use a partner to count.)

A1) Barbell Ab Rollouts 15/15/15/15

Dim lights Embed Embed this video on your site

A2) Alternating Leg Weighted Pistols 10/10/10/10

Dim lights Embed Embed this video on your site

How Tabata Really Works: What The Research Says

Fit To Teach: Educators And Role Models

Lost In Translation: Untranslatable Words From Around The World


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th Random Acts of Kindness Week

 

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Mobility:

A1) Triceps Extension Smash, 1 minute each arm x 2 sets

A2) Banded Elbow Extension, 1 minute each arm x 2 sets

WOD:

20 Deadlifts (225#/205#)

30 Power Cleans (185#/115#)

40 Shoulder-to-Overhead (135#/95#)

-For Time-

Complete 5 burpees at the top of each minute

 

 

San Diego Family Fun December Activities & Christmas Lights Decorations

2014 CrossFit Athlete Holiday Shopping Guide

Is The Gym Your Therapy?

John Oliver On Sugar

Level Up!

 

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


SWOD:

Back Squat: Build up to a 5RM

Front Squat: 5/5/5/5

WOD:

20 Thrusters (95#/65#)

20 Toes-to-Bar

-2 Rounds for Time-


Weight Loss And Exercise, According To Rick Ross

Train Over 40: Games Changer

5 Simple Ways To Stretch Out And Loosen Up

3 Tips For Developing Fine Motor Control During Childhood

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


Page 2 of 168

Latest W.O.D.

Prev Next

12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:64 W.O.D.

Read more

12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:138 W.O.D.

Read more

12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:136 W.O.D.

Read more

12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:130 W.O.D.

Read more

12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:70 W.O.D.

Read more

12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:124 W.O.D.

Read more

12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:129 W.O.D.

Read more

12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:156 W.O.D.

Read more

12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:170 W.O.D.

Read more

12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

ian - avatar ian 07 Dec 2014 Hits:126 W.O.D.

Read more

12/08/2014

12/08/2014

Skill: Muscle Up Progressions (Bar and Ring) WOD: AMRAP in 8 minutes 1 Bar Muscle up (sub = strict pull-ups) 1 Thruster (135#) 1 Burpee 2 Bar Muscle up 2 Thruster 2 Burpees Continue adding a rep after each round. Score will be total reps completed. Finisher: GHD Situps: 12/12/12/12 Happy December! Do you know someone who has been...

ian - avatar ian 07 Dec 2014 Hits:198 W.O.D.

Read more

12/07/2014

12/07/2014

CFMG Free Yoga 8am Bring a mat! Open Gym 9am-Noon   Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly...

ian - avatar ian 04 Dec 2014 Hits:101 W.O.D.

Read more