A+ R A-

W.O.D.

WOD

100 Pull ups

Rest 2 Min

100 Push Ups

Rest 2 Min

150 Double Unders

Rest 2 Min

100 OHS (65#/45#)

Rest 2 Min

Done

Score each event separately

Pre Beach WOD! Thank you to everyone who came out.  Jake, thanks for the picture.


CFMG Personal Training & Massage Therapy

Are you interested in some personal training? Still having trouble with a particular lift? Need help on running form? Do you feel like you could benefit from some individual attention? Please take a look HERE for CFMG's reasonably priced personal training packages.

Also, CFMG now has a Massage Therapist! Yes, you can get your WOD and massage all under the same roof! Take a look at Shedara's site HERE. Please reach out to her for rates and packages. CFMG members will get a break on the cost too.

 

Annie T on the 100's WOD in Regionals

Primal Con 2012

Slow Motion Double Unders

SWOD

Back Squat

10/2/10/2/10/2

Between each Set Max out on HSPU

Score = total HSPU

WOD

21 Deadlifts (225#/155#)

200 M Run

15 Deadlifts

200 M Run

9 Deadlifts

200 M Run

-For Time-

 

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Check out our Referral Program for October

We have a good one for you CFMG WOD Killers this month.

If you bring in a friend, family member, or someone you met at JT's Pub and they sign up for a 6 or 12 month commitment you will get a free hour personal training session with a trainer of your choice!

CFE Iron Man Training

Stuffed Zucchini

Fearless 5K-

A couple of us have already signed up it should be a great event! If you are looking for a local 5k come join us on Oct 29th at the Fearless 5k!

OPEN GYM 10am-1pm

Come on in and make-up a WOD you missed this week or spend sometime on your weakest movement.

Magnificent Magnesium

Everyday Paleo Desserts


Today we will only be holding the 8am class. Please join us at Mission Beach today!

Can you name everyone in this picture?


WOD:

"Chelsea"

OTMEM for 30 min

5 Pull-ups

10 push-ups

15 Air Squats

*If you fail to complete a round within the time allowed, 1 minute, rest the next minute and then begin again. If you have completed the full version of "Chelsea" before, without failing, sub kettlebell squats (35#/26#) for air squats.

 

Would you like a CFMG Hoody? Follow this link to search for the zip up hoodys we offer. These things are COMFY! Women's is the IND008Z and Men's is the IND4000Z. Colors to choose from are black and charcoal. Cost is $40 + tax. We'll be accepting orders until next Friday. If you'd like one please let us know next time you come in.


CFMG Beach WODs & Cookout Potluck

10:00am - 3:00pm

Come join us for some beach WODs and a cookout potluck. We will be holding this event on Mission Beach near life guard tower 13. The best place to park is in the lots near Belmont Park/The Wave House. From there head south along the beach. 

Please feel free to bring yard games, swimming clothes, surf boards, boogie boards, etc. 

Team CFMG will be providing burgers, dogs, utensils, and some water. Please bring your favorite dish to share. 

WODs will be announced at the event, but they will be partner WODs. We will be sure to cater to the non-swimming crown too.

 


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SWOD: Clean and Jerk, Spend 15 min working up to a heavy single rep of clean and jerk or, for our newer members, work on your clean and jerk technique.


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WOD:

"Running Annie"

200m run

50 Double unders

50 Sit-ups

200m run

40 Double unders

40 Sit-ups

200m run

30 Double unders

30 Sit-ups

200m run

20 Double unders

20 Sit-ups

200m run

10 Double unders

10 Sit-ups

-For time-


8am Class only this Saturday. Join us at Mission Beach for some FUN! More info HERE.


November 12 Beginner Competition at CrossFit Elysium

Everyday Paleo Desserts

Top 10 "Don'ts" for Mass Gaining

 


 

SWOD:

A1) Overhead squats 4/4/4/2/2


B1) Ring dips 8/8/8/8/8

B2) 200m sprint x4 (post slowest time)

 

*This Saturday we will only be holding the 8 am class. Join us on Mission Beach for some fun.*


CFMG Beach WODs and Potluck Cookout

Saturday, October 1 · 10:00am - 3:00pm

Come join us for some beach WODs and a cookout potluck. We will be holding this event on Mission Beach near life guard tower 13. The best place to park will be in any of the lots near Belmont Park/The Wave House. Then head over to the beach and walk south a little ways.

Please feel free to bring yard games, swimming clothes, surf boards, boogie boards, etc.

Team CFMG will be providing chicken, burgers, utensils, and some water. Please bring your favorite dish to share. 

WODs will be announced at the event, but they will be partner WODs. We will be sure to cater to the non-swimming crown too.

 

1000 Burpees for Time, Thanks to everyone who made this possible

Overhead Squat Help

No Excuses

Pre-WOD:

Spend about 10 minutes working on your kipping as you will need this for toes-to-bar and pull-ups. If you have mastered the kip and you can execute 15-20 unbroken/unassisted pull-ups, spend time working on butterfly pull-ups.

 

WOD:

AMRAP in 8 min

12 Pull-ups

9 Thrusters (95#/65#)

6 Toes-to-bar

rest 3 min

AMRAP in 8 min

16 Box Jumps (24"/20")

12 Static Lunges

9 buprees

 

On Saturday November 12 CrossFit Elysium will be holding a CrossFit Style Competition. There will be a website up soon for this event so please pay attention to our site and our Facebook page for more info. For now please save the date. Just a "heads up" this will be an intermediate competition, Regional/Games Level Athletes can sign-up but are discouraged from doing so.

 

Modifying the Big Lifts

CrossFit Origins

Valley Girl's Vertigo


A pic. from CFMG's own Trevor, pulling a new deadlift PR of 450#! He's currently overseas but hasn't stopped training.

SWOD: Squat Snatch: Take 15 minutes to work up to a heavy single rep or, for our newer members, work on your snatch technique.

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WOD:

"The One Arm Man"

This is a special WOD for CFMG that we do not want to share publicly, and we are asking that once you find out what the WOD is that you keep it to yourself. Come on in to class and find out what "The One Arm Man" WOD consists of. Yes, there will be scaling options.

 

INTENTION

by Mindi Martinez

“The act or instance of determining mentally upon some action or result.”

I intend to eat clean today. 
I intend to practice random kindness to people I don’t know well. 
I intend to slap a smile on my face and grin and bear it today regardless of what happens. 
I intend to get to the gym, even if I really don’t want to because it’s then that I need it the most.
I intend to compete again, even if I know I won’t be number one.
I intend to focus on what’s going right instead of the things that may be falling apart.
I intend to improve my snatch.
I intend to feel awesome about completing the WOD no matter how many ways I may modify.
I intend to focus on improving the list of skills that bring me to my knees.

Do I follow through with every intention, every day?  No.  I’m not perfect.  Besides, the list changes from day to day.  However, I believe having intentions is better than not having any.  It means you are aware of things you want to change or improve and it keeps them in the forefront of your mind.  What are your intentions?

 

10 Things to Improve Your Clean & Jerk

Comfort Foods Three Ways....

Page 117 of 138

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