A+ R A-

W.O.D.

Jeremy and Amanda knocking out sandbag thrusters during our beach WOD!


*SWOD:

A1) Front Squats 8/6/6/5/5 (start at about 60% of your 1RM)

A2) Strict Push-ups 15/15/15/15

(*You'll have about 25 min. for the SWOD. Try to sit down when you are resting to keep your legs as fresh as possible)


WOD:

45 seconds: Air squats

15 seconds: REST

45 seconds: Sit-ups

15 seconds: REST

45 seconds: KB Swings (53#/35#)

15 seconds: REST

-2 Rounds for total reps-


Checkout the Media page on the LCI website. BTW, we need judges!

How to Stay on a Roll

How I Really Train

 

OPEN GYM: 9am-Noon

Olympic Weightlifting Club: Noon-3pm

No Classes at CFMG today. Join us for our Beach WODs/Potluck Cookout!

We will be holding this event on Mission Beach near life guard tower 13.  Just south of The Wave House .

Beach WODs

All WODs today are partner WODs.


WOD #1

800m Beach Run

60 Sandbag Thrusters

100 Sit-ups

60 Push-ups

800m Beach Run

-2 Rounds for time-

Partners will run together and share the reps. Partner may not start working on the reps until both partners have finished the run. Time is called once the last partner has crossed the finish line. If in a group of three add 25 reps to each, and two people may work at a time.


WOD #2

7 Burpees

Run to water and fully submerge yourself -or- Run 100m

7 Burpees

-AMRAP in 10 min-

Partners will alternate every round, i.e. one partner completes a round then the other partner completes a round. If in a group of three two people may be working at a time.


Game

Flag Football!!!!


Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

 

WOD:

"Wittman"

Jeremiah Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


15 KB Swings (53#/35#)

15 Power Cleans (95#/65#)

15 Box Jumps (24"/20")

-7 Rounds for time-

(22 Min cap)

The 22 min cap will be strictly enforced today because we will have to run heats for some of our classes. Also, be prepared to share your plyo. box. We have more boxes on the way, they just aren't ready yet :). Thanks for your cooperation, and GOOD LUCK!


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Be sure to checkout the newest CrossFit Shoe, the Nano 2.0

The 7 Most Common Reactions to Your High-Fat Diet (and How to Respond)

Too Easy Chicken Adobo and Roasted Greens w/ Beets and Garlic



SWOD: Overhead Squat, take 20 minutes to build up to a 1RM,. Then,


A1) Max toes-to-bar in 30 sec. x 4 sets

Rest 30 seconds

A2) Max ring dips in 30 sec. x 4 sets

Rest 30 seconds


If you get in early please spend some time mobilizing so you are ready to execute overhead squats with correct positioning. Here are some videos to help guide you:

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

SWOD: Take 20 minutes to build up to a 1RM Hang Snatch. Then,


A1) Weighted Sit-ups 15/15/15

A2) GHD hip and back extension 15/15/15


Dim lights Embed Embed this video on your site

Fast forward to 1:55 to see the hip and back extension


Dim lights Embed Embed this video on your site

Watch how focused she gets during her set-up. That's 268# in case you couldn't figure it out.


The Penner Family

Swimming Pool Chemicals, Washing Veggies, and Carb Blockers



Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Lindsay during event #3 at the 2011 LCI!


WOD:

12 CTB Pull-ups

12 Shoulder-to-overhead (165#/115#)

10 CTB Pull-ups

10 Shoulder-to-overhead

8 CTB Pull-ups

8 Shoulder-to-overhead

6 CTB Pull-ups

6 Shoulder-to-overhead

4 CTB Pull-ups

4 Shoulder-to-overhead

2 CTB Pull-ups

2 Shoulder-to-overhead

-For time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Ground-to-overhead ladder during the 2011 LCI. What will we come up with this year?!?!?


Pre-WOD: "Heavy" KB Swings, max. reps. in 30 sec. x 5 sets

Try to use a KB that has been intimidating you. Please know that your sets do not have to be unbroken. Between your sets practice your double unders if you are not very proficient at them.


WOD:

Buy in: 25 Burpess

3 Rounds

50 Double Unders (sub = 100 single unders)

20 Push-ups

Cash out: 25 Burpees

-For time-


Mahi Mahi with Mango-Avocado Salsa

Indoor Cardio. Drills

Does Jumping Rope Burn Fat Better Than Running?


Page 113 of 165

Latest W.O.D.

Prev Next

11/27/2014

11/27/2014

Gym Closed Today

ian - avatar ian 25 Nov 2014 Hits:21 W.O.D.

Read more

11/26/2014

11/26/2014

No 6pm or 7pm Classes, Endurance, or Yoga Tonight WOD: AMRAP in 8 Minutes 4 Power Cleans (135#/95#) 4 Burpees 4 Pistols -2 Minutes Rest- AMRAP in 8 Minutes 6 Front Squats (135#/95#) 3 CTB Pull-Ups 9 Toes-to-Bar -2 Minutes Rest- AMRAP in 8 Minutes 200m Run 5 Shoulder to Overhead (135#/95#) 10 KB Swings (53#/35#)   Science Proves That Sleeping...

ian - avatar ian 24 Nov 2014 Hits:115 W.O.D.

Read more

11/25/2014

11/25/2014

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-20-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

ian - avatar ian 24 Nov 2014 Hits:161 W.O.D.

Read more

11/24/2014

11/24/2014

SWOD: Build up to a 1RM Squat Clean A1) Ring Rows 15/15/15/15 A2) L-sits, max hold x 4 sets   Trigger Points And Weightlifting: Sternocleidomastoids How To Avoid The Void Of Holiday Overeating It's Not CrossFit... Upcoming Events at CFMG Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...

ian - avatar ian 23 Nov 2014 Hits:187 W.O.D.

Read more

11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

ian - avatar ian 21 Nov 2014 Hits:65 W.O.D.

Read more

11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

ian - avatar ian 21 Nov 2014 Hits:165 W.O.D.

Read more

11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:168 W.O.D.

Read more

11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:159 W.O.D.

Read more

11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:192 W.O.D.

Read more

11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:172 W.O.D.

Read more

11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:214 W.O.D.

Read more

11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

ian - avatar ian 13 Nov 2014 Hits:103 W.O.D.

Read more