A+ R A-

W.O.D.

WOD

OPEN GYM from 10 am to 1 pm


WOD

AMRAP in 7 Min

Burpees (jump to a 6' target)

If you are competing in the CF open you have priority to get a target and you must have an official judge who has a score sheet or whiteboard to keep track of your reps. (do not count in your head)


Free Beginner WOD at 10 A.M

12 Min AMRAP

6 Burpees

9 KB Swings

12 Box Jumps

15 Air Squats

 

Breakdown of WOD 1

Mental Strategy


SWOD

Hanging Power Snatch 5/5/5/5

WOD

7 Toes to Bar

14 Push ups

7 Power Cleans (95#/65#)

7 Rounds

The Leader Board

Win Friends and Influence Paleo

SWOD

Back Squat 5/5/4/4/3/3

Push Press 5/5/4/4/3/3

WOD

1 Min at each Station

Deadlift 155#/115#

Double Unders

1 Min Rest

3 Rnds

Score = Total Reps

For your doubles jump like the picture on the right

Games Pre Show

Elevation Fitness Mask Review

MWOD

1 Min Each Leg Couch Stretch

1 Min Each Leg External Rotation Stretch

WOD

30 Box Jumps (24"/20")

30 Wall Balls (20#/14#)

800m Run

3 Rnds

30 min Cap- Scale run if necessary

New Rules for Running at CFMG

Due to some safety issues regarding running during our WODs we need to implement some new rules:

1) Please run inside of or as close as possible to the Fire Lane

2) If a vehicle is backing out of a roll-up door please stop and let the vehicle finish backing out. Do not try and squeeze behind or in front of the vehicle! We will deduct the time you waited from your end time during our WODs.

3) If the run is longer than 200m please run out to our marked distances, rather than running laps in the alleyway.

Please know we have spoke with our landlord about the speed of the vehicles in the alleyway. We are also working on getting a mirror installed so that you can see the vehicles as you exit CFMG's roll-up doors.

Thank you for your continued flexibility. Please know that your safety is our #1 concern.


Open starts today check the site HERE

The Open is for Everyone

Mic'd Instructor Series

Respect Your Gym

Coach Ian J. McHugh

If you make a mess, clean it up.

If you move something, put it back where you found it.

If you break something tell your coach, and feel free to take responsibility for it.

If you have nothing nice to say, say nothing at all.

Respect your gym, and respect your fellow CrossFitter.


WOD

6 Shoulder to Overhead (155#/115#)

18 KB Swings (53#/35#)

8 Min AMRAP

Rest 4 Min

6 Front Squats (155#/155#)

18 Push ups

8 Min AMRAP


John M working through one of the open WOD's last year as his fans cheer him on!  If you are not signed up get on it.  It is for all levels.


Grip Strength

Open Intros

SWOD

Hanging Cleans 2/2/2/1/1/1

WOD

9 Burpees

12 Pull-ups

30 Double Unders (60 Singles)

5 Rounds

20 Min Cap

Dim lights Embed Embed this video on your site

The CF Open Starts this week.  CFMG coach Dawn Fletcher has put out a book to specifically help CrossFit athletes prepare for competition.  Click on the book to check it out!

Eatology

Southwest Scouting Report

A cool 300# Thruster

OPEN GYM!

10am-1pm

Page 115 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:79 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:105 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:86 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:79 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:106 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:188 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:176 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:83 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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