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W.O.D.

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!


SWOD:

Push Press 6/6/6/6

Weighted Dips 10/10/8/8


WOD:

8 Minute AMRAP

12 KB Swings (70#/53#)

10 Hand Release Push-Ups

8 Sit-Ups


Sitting All Day Also Ruining Your Mental Health

Baked Paleo Apple

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!


Main Site WOD

(11/23/2014)

-2 Rounds for Time-

10 Front Squats (205#)

10 Burpees Muscle-ups (Sub = Burpee Pull-ups)

(10 Minute Cap)

-Rest 5 Minutes-

1000m Row

1000m Run

-For Time-


Nom Nom Paleo Holiday Gift Guide 2014

Beyond The Bar Path: Reinforcing Movement Patterns In Weightlifting

The Lessons Of Peyton Manning


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!


CFMG Yoga

8am-9am

 

Open Gym

9am-Noon

Page 12 of 178

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