A+ R A-

W.O.D.

The Purple Team! Checkout the socks!


WOD:

AMRAP in 20 min

10 Power snatches (95#/65#)

5 Bar-facing burpees

10 Hang cleans (95#/65#)

5 Bar-facing burpees

400m run


Whole30 Approved Bacon

Improving the Oly Lifts for Non-Oly Lifters

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Sami working hard during the Expansion Party Team WOD this past Saturday.


SWOD: Thrusters 6/6/5/5/5


WOD:

AMRAP in 6 min

5 Bar Muscle-ups (sub = 5 CTB Pull-ups)

10 Toes-to-bar

20 Goblet Lunges (53#/35#)


Rest 2 min


AMRAP in 6 min

5 Deadlifts (225#/135#)

10 Hand-lift push-ups

15 Box Jumps (24"/20")


The Foundation is Nutrition

Running Warm-up Basics

At the gym


SWOD:

Strict Press 5/5/5/4/4


WOD:

AMRAP in 7 min

5 Burpees

10 KB Swings (53#/35#)

15 Sit-ups


Rest 1 min


800m run

-For time-


We still have space available for this weekends Advanced Olympic Weightlifting Clinic. Reserve your spot for this clinic today!

Regional Tickets Now On Sale

Nutrition and Depression

Announcing our new 5:30am Class!

This class will be held on Tuesdays and Thursdays, coached by Coach Tami McHugh. We will launch this class starting next week. We may expand this class to another day if there is an interest, but we may also cancel this class if there is little interest. We will consider this a probationary period Laughing.


SWOD:

Power Cleans 4/4/3/3/3 (Your first set should be done with about 70% of your 1RM. Your sets do not need to be unbroken but you should be moving quickly to get the set done)


WOD:

30 Squat Cleans (# = your bodyweight)

-For time-

*13 Minute cap


Sweaty Sundays at Lululemon

CFMG is partnering with Lululemon for their "Sweaty Sunday" classes during the month of April.

These will be free classes held on Sunday from 10 am to 11 am.  Please come show your support and get a great CF workout!

This Sunday April 1st Geo will be coaching the class.  Click Here for directions and more information.


Wiki Clean and Jerk

Primal Crackers

Break Up With Your Scale


Happy Monday! Be sure to hydrate!


CFMG would like to congratulate all of you who participated in the 2012 CrossFit Open. We had a lot a returning participants and a lot of first timers. We know that some of you had weaknesses exposed, but we also know that a lot of you pushed yourselves farther than you thought possible. Remember that as you start training for next year.

For you returning participants we believe all of you ranked higher than you did last year, which is a true testament to how much you all have improved over the past year. Way to go CFMG!

A special congratulations to everyone who qualified to compete individually, and to those who will be going on to be a part of our team! Please know that you have a whole community of people behind you to help you during this next level of competition. Be sure to stay healthy between now and the Regional event.

For those of you in our community, we need your support. Our team will be competing in the 2012 Socal Regional level of competition on May 11-13, be sure to clear your calendar. You can show your support by coming to the event(s), wearing your red CFMG t-shirt (or your favorite CFMG shirt), helping our team members in any fashion, and by cheering as loudly as you can for your team!!!!

More details will come as we get closer to the event date. If you haven't been to a CrossFit sanctioned event, make sure you come to this one!


WOD:

"Chelsea"

OTMEM for 30 min

5 Pull-ups

10 Push-ups

15 Air Squats


How Much Water do You Need?

Cancer Is My Bitch!



WOD

OPEN GYM FROM 10-1

**Parking for Tomorrow- If you take your first right after the light into San Diego Auto Glass there will be parking available there.  Here is link with a street view map attached.  If you could park here that would be very helpful.

Remember we are doing 12.5 from the CF open between 8 and 10 am.  If you want to participate everyone is welcome.  After that from 10 to 1 we will be hosting our Pot Luck Expansion Party!

WOD

7 Min AMRAP

3 Thrusters 100#/65#
3 Chest to bar Pull-ups
6 Thrusters 100#/65#
6 Chest to bar Pull-ups
9 Thrusters 100#/65#
9 Chest to bar Pull-ups
12 Thrusters 100#/65#
12 Chest to bar Pull-ups
15 Thrusters 100#/65#
15 Chest to bar Pull-ups
18 Thrusters 100#/65#
18 Chest to bar Pull-ups
21 Thrusters 100#/65#
21 Chest to bar Pull-ups

This was our Grand Opening Party WOD in November 2009

Tips for 12.5

Thruster Tips with J Khalipa

WOD

1 Mile Run (once)

10 Deadlifts (155/115#)

15 Sit ups

AMRAP 10 Min

Rest 4 Min

5 Shoulder to Overhead (155/115#)

10 Burpees

5 Rounds


Foot Position

4 Years of Living Paleo

Page 111 of 154

Latest W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

ian - avatar ian 28 Aug 2014 Hits:34 W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:54 W.O.D.

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:85 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:165 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:154 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:188 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:68 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:83 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:104 W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:169 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:361 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:200 W.O.D.

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