A+ R A-

W.O.D.

Dear CFMG Community, Please don't forget to get your CFMG Key Tag so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. If is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.


SWOD

Back Squat 3/3/2/2/1/1


WOD

1 Min at Each Station

Goblet Lunge (53#/35#)

Sit ups

Wall Ball (20#/14#)

KB Swing (53#/35#)

1 Min Rest

3 Rnds

Score = total Reps


Jasmine showing good control on her front squat


5 Tips for a come back

Keys to a good Warm up


Open Gym

10am-1pm


WOD:

In Teams of two

130 Snatches (95#/65#)

-For time-

*5 Burpees at the top of each minute.

You may power snatch or squat snatch. One partner works at a time. You may split up the reps however you'd like. You can not start again until both partners have finished the burpees.


If you are registered for the Open Sectional you will be doing WOD 12.2. Please come ready to judge/validate other competitors. Good Luck!


Free Beginner WOD at 10am

10 Kettlebell Swings

10 Hand-lift push-ups

10 sit-ups

10 Air Squats

-AMRAP (As Many Rounds As Possible) in 12 minutes-


Freakish Strength with Proper Core Training

CrossFit Games Breakdown 12.2

Coach B Teaches the Snatch

Hunter during the Tough Mudder. Some of those yellow wires contain 10,000 volts of electricity!


11 Pull-ups

22 Sit-ups

33 Double unders (sub = 99 single unders)

400m Run

-AMRAP in 20 min-


WOD 12.2

Conditioning 101

Never Enough CrossFit

Happy Birthday Coach James!


SWOD:

Back Squat 4/4/3/3/2/2 then,

Walking Lunges w/ KBs or DBs, 18 steps x 4 sets then,

GHD Hip Extensions, max. reps in 20 sec x 5 sets


Fix That Squat

GHD Hip Extensions

Might As Well Face It, You're Addicted To....Food?

Happy Leap Year!


WOD:

15 Overhead squats (115#/85#)

10 Burpees

10 Overhead squats

10 Burpees

5 Overhead squats

800m run

5 Overhead squats

10 Burpees

10 Overhead squats

10 Burpees

15 Overhead squats

-For time-


Please be careful when running at CFMG

Surf and Turf Lettuce Tacos

Winter Break Road Trip

Just some of the beautiful ladies of CFMG! Who says doing CrossFit makes you big and bulky!?!?!


SWOD:

A1) Push-press 4/4/4/4/4 (@75% or more of your 1 RM)

A2) Strict pull-ups, max. reps x 4 sets


WOD:

20 Power cleans (135#/95#)

30 push-ups

-3 Rounds-

800m Run

-For time-


Powerful Reasons to use a workout log

Supplement Evaluation Checklist


Congrats to all those who finished the Tough Mudder run this past Saturday and Sunday!

 

New CFMG Members, Foundations starts tonight. Smile


SWOD:

A1) Pistol Squats, 8 reps per leg x 5 sets

A2) Max Games Standard Box Jumps (30"/24") in 1 min x 4 sets


WOD:

In Teams of Two:

AMRAP in 10 min

30 Sit-ups

40 KB Swings (53#/35#)

50 KB Goblet Squats (53#/35#)

Partners may split the reps however they'd like.


Athletes

Your Guide to Exotic Meats

Page 114 of 155

Latest W.O.D.

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9/2/2014

9/2/2014

SWOD: Strict Press 5/5/4/3 WOD: 6 Minute AMRAP 8 Shoulder to Overhead (135#/95#) 10 KB Swings (70#/53#) 12 Double Unders (24 Singles) -rest 2 minutes- 6 Minute AMRAP 8 Power Cleans (135#/95#) 10 Burpees 12 Double Unders (24 Singles) -rest 2 minutes- 6 min AMRAP 4 Power Cleans
(135#/95#) 6 Shoulder to Overhead (135#/95#) 8 Burpees 10 KB Swings
(70#/53#) 12 Double...

ian - avatar ian 31 Aug 2014 Hits:117 W.O.D.

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

ian - avatar ian 28 Aug 2014 Hits:110 W.O.D.

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

ian - avatar ian 28 Aug 2014 Hits:29 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:87 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:82 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:107 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:189 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:178 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:206 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:86 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:101 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:130 W.O.D.

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