A+ R A-

W.O.D.

SWOD

A1) Behind the neck Push Jerk 2/2/2/2/2

A2) Plank hold 30 seconds

WOD

10 Power Cleans (135#/95#)

12 Burpees

14 KB Swings (53#/35#)

4 Rnds

Get your copy today!

Check it out

Other CF Box's prepare for the open


WOD

9 Sit-ups

12 Box Jumps (24'20')

15 Toes to Bar

AMRAP 7 Min


-Rest 3 Min-

15 Box Step ups with Plat over head (20 inch box) (45#/25#)

18 Hand Lift Push ups

21 Air Squats

AMRAP 7 Min

 

6 Week Sprint Solution

Guts and Grease



WOD

Back Squat 8/8/7/7/6

A1) Snatch Grip Deadlift 8/8/8/8/8

A2) Handstand Push ups 8/8/8/8/8


Max Unbroken Muscle Ups or Pull ups x 4

(your set is over when you drop from the rings or bar)

Rest 2 min between each round

Score is total reps

 

Don't Hang or Bounce on your Tissues-If you plan on air doing another air squat watch this!

A Dr.'s story on Whole30


Mobility WOD

Front Rack Stretch (Demo 50 seconds into video)

Exploring Hip Stretch (Demo at 1.45)

1 Min on each arm/leg

 

WOD

Buy in: 800 M Run

9 OHS (135#/95#)

30 Double Unders

5 Rnds

Cash Out: 800 M Run

K-Star preaching about the importance of a tight and active core.

 

Deadlifts and Double Unders with CF Atlanta

The Truth about Food and Health Claims

Visualization Practice

By Coach Ian J. McHugh

Dim lights Embed Embed this video on your site

I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It was based a lot on visualization, and using visualization to focus on a certain thing. At first, as you can see, it seemed sort of funny to boxers to visualize something like a piece of fruit but watch how their demenour changes when they begin to visualize their training.

This is something that I personally do prior to a big lift or prior to starting a WOD. Have I ever ignored you prior to starting a WOD? Have I ever given you the "leave me alone" hand-signal? It's because I am trying to visualize myself executing each movement and how exactly I will move through the entire WOD.

If you ever taken my class I normally let you know that you have a minute or two before we are starting. Use this time to visualize and get your mind right! Joking around, chatting, etc. is just fine but think how much better you'd perform with a little more focus on your upcoming WOD.

 

SWOD

Hanging Power Clean

5/5/4/4/4

WOD

Pull-ups

Burpees

KB Swings (53#/35#)

Sit ups

1 of each 2 of each 3 of each 4 of each....

AMRAP 12 Min

The CrossFit Open Starts soon Sign up HERE

At CFMG we are encouraging everyone to sign up.  You do not need to be at an elite level to give this one a try!

Feb Referral Program

Rules Changes for the CF Open



 

Kelly during WOD #1 of the 2011 LCI

 

Open Gym 10am-1pm

Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future.


WOD:

AMRAP in 12 min

4 Muscle-ups (sub. = 12 chest-to-bar pull-ups)

6 Ground to overhead (155#/115#)

8 Burpees

200m run


"Competitor Finisher"

Start this about 10-15 min after the WOD.

Buy in: 10 HSPU

-3 Rounds-

10 Front Squats (155#/115#)

15 Hand-lift push-ups

Cash out: 10 HSPU

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 10 min

10 Static Lunges

10 Kettlebell swings

10 Hand-lift push-ups

10 Sit-ups

20 Single unders

We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today!


SWOD:

Push or Split jerk from behind the neck 3/3/3/3/3

Dim lights Embed Embed this video on your site


WOD:

1 min OHS (95#/65#)

1 min Sit-ups

1 min Box Jumps (24"/20")

1 min KB Swings (70#/53#)

1 min Rest

-3 Rounds-


Announcing our February Referral Program: When your referral signs up for a membership here at CFMG you'll be able to take one of our products for free. (i.e. a CFMG T-shirt, CFMG Hat, Stronger Fast Healthier products, etc.) As always, thank you for your business and your continued support in making CFMG one of the best CrossFit Affiliates.


Why You Should Eat Leafy Greens

Rolling Pins: Not Just for Bread Dough




Page 117 of 155

Latest W.O.D.

Prev Next

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:81 W.O.D.

Read more

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.

Read more

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.

Read more

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.

Read more

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.

Read more

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.

Read more

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.

Read more

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.

Read more

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.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

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

Read more

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.

Read more

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.

Read more