Come join us for some beach WODs and a cookout potluck. We will be holding this event on Mission Beach near life guard tower 13. The best place to park will be in any of the lots near Belmont Park/The Wave House. Then head over to the beach and walk south a little ways.
Please feel free to bring yard games, swimming clothes, surf boards, boogie boards, etc.
Team CFMG will be providing chicken, burgers, utensils, and some water. Please bring your favorite dish to share.
WODs will be announced at the event, but they will be partner WODs. We will be sure to cater to the non-swimming crown too.
Spend about 10 minutes working on your kipping as you will need this for toes-to-bar and pull-ups. If you have mastered the kip and you can execute 15-20 unbroken/unassisted pull-ups, spend time working on butterfly pull-ups.
AMRAP in 8 min
9 Thrusters (95#/65#)
rest 3 min
AMRAP in 8 min
16 Box Jumps (24"/20")
12 Static Lunges
On Saturday November 12 CrossFit Elysium will be holding a CrossFit Style Competition. There will be a website up soon for this event so please pay attention to our site and our Facebook page for more info. For now please save the date. Just a "heads up" this will be an intermediate competition, Regional/Games Level Athletes can sign-up but are discouraged from doing so.
This is a special WOD for CFMG that we do not want to share publicly, and we are asking that once you find out what the WOD is that you keep it to yourself. Come on in to class and find out what "The One Arm Man" WOD consists of. Yes, there will be scaling options.
“The act or instance of determining mentally upon some action or result.”
I intend to eat clean today. I intend to practice random kindness to people I don’t know well. I intend to slap a smile on my face and grin and bear it today regardless of what happens. I intend to get to the gym, even if I really don’t want to because it’s then that I need it the most. I intend to compete again, even if I know I won’t be number one. I intend to focus on what’s going right instead of the things that may be falling apart. I intend to improve my snatch. I intend to feel awesome about completing the WOD no matter how many ways I may modify. I intend to focus on improving the list of skills that bring me to my knees.
Do I follow through with every intention, every day? No. I’m not perfect. Besides, the list changes from day to day. However, I believe having intentions is better than not having any. It means you are aware of things you want to change or improve and it keeps them in the forefront of your mind. What are your intentions?
Thanks to Coach Luis Cortes and Coach Jason Dolby for holding a Kettlebelll Intro. Course this past Saturday.
Strict Press 3/3/3/3/3
50 Air Squats
-2 Rounds for time-
Interested in receiving some massage therapy here at CFMG?
CFMG would like to welcome Shedara Gibson to our gym. Shedara will be offer massage therapy here at the gym, more details regarding pricing coming soon. In the meantime if you are interested in receiving some massage work please contact her at
. Be sure to introduce yourself to her as she will be starting CrossFit with us soon. Here is a little background on Shedara:
I graduated from Lexington Healing Arts Academy in Lexington, KY. I have a special interest in Sports & Medical Massage. I am a former marathon runner and my aches and pains from training helped me to understand what the human body goes through when you push it's limits. It's also what created my love for massage and the knowledge to ease the effects of training and increase performance and recovery. I offer Sports, Myofascial, Deep Tissue, Swedish, & Prenatal modalities in your custom-tailored bodywork.
You can also take a look at Shedara's website HERE and her Facebook page HERE.
1 min. SDHP (75#/55#)
1 min. Rope Climb (each rope climb counts for 5 reps)
1 min. Row for Calories
1 min. Alternating Leg Jumping Lunges
1 min. Ring Rows
1 min. Rest
-3 Rounds for Total Reps and Calories-
Exercise "Cuts" Risk Of Dementia
No Rep, No Coach
When CrossFitters do something, they do it big. Thank you so much for all your support, whether it was through a donation, getting your sandwich making skills on, or walking the streets to pass out meals with us…we did a great job showing San Diego what our CFMG community is...
"Get Comfortable With Being Uncomfortable"
CFMG Members: I would like you to take a moment to think about how fit you (thought you) were when you first joined CFMG. Now, fast-forward to the present, and think about how much progress you have made, both physically and mentally. Do...
Skill: Pistol Squats, Double Unders, and HSPU
Unbroken Double Unders (sub = x 4 in singles)
Alternating Leg Pistols (sub = use modification)
Finisher: GHD Sit-Ups 10/10/10/10/10
Exercise Is The Drug
Why Babies Fear Plants
Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party
on December 20th at 5pm?
SWOD: OHS 5/5/5/5/5
KB Swings (53#/35#)
Need Inspiration? Let's Get Physical!
Neanderthals Organized Their Caves Around Tasks, Study Says
Announcing the CFMG Conjugate Club Cycle #2
Who: The Conjugate Club is open to everyone, but is limited to 20 people. This club is for anyone who is willing to dedicate time and focus specifically geared towards getting stronger.
What: The Conjugate System was developed by Louie Simmons of Westside Barbell. The system...
Have you RSVPed to the CFMG Ugly Sweater Holiday Partner WOD and Paleo Potluck on Friday, December 20th at 5pm? Please join us!
Skill: Kipping Pull-Up or Butterfly Pull-Up Progressions
A1) Strict HSPU 5/5/5/5/5
A2) Weighted Pull-Ups 6/6/6/6/6
Partner #1 completes a 200m sprint
Partner #2 does box step ups until partner...
AMRAP in 20 min.
21 KB Swings (53#/35#)
You may use the rings or bars for your dips. Please expect to share rings and/or bars.
Your Shoes Are Starving Your Brain
8 Reasons Why Women Should CrossFit
Why We Don't Use A Microwave
Please don't forget to show your support for the FIRST CrossFit Charter School in San Diego (or anywhere) THIS week on Tuesday, December 3rd at 4pm at the San Diego Board of Education, to find out how the board will vote on Empower Charter School's charter. We need as many people...
Please don't forget to show your support for the FIRST CrossFit Charter School in San Diego (or anywhere) THIS week on Tuesday, December 3rd at 4pm at the San Diego Board of Education, to find out how the board will vote on Empower Charter School's charter. We need as many...