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W.O.D.

How do you use your CrossFit Badassness outside of the gym???


Benchmark WOD Friday the 13th!

From Monday 7/2/2012

WOD:

70 Burpees

60 Sit-ups

50 KB Swings (53#/35#)

40 Pull-ups

30 Handstand push-ups (sub = 30 inverted plyo box push-ups)

-For time-


Biggest Loser Contestant Goes CrossFit

5 Tips to Dominate the Deadlift

Colorado Pork Green Chili



SWOD: Take 20 minutes to reach a 1RM Strict Press


WOD:

100 Double unders (sub = 200 single unders)

20 Hang snatches (95#/65#)

-2 Rounds for time-

(10 min cap)


Sleep or Die!

Upcoming events at CFMG:

31 Heroes WOD (Aug. 4th)

Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)

The 2012 Left Coast Invitational (Aug. 18-19)

 

SWOD: Clean, take 20 minutes to build up to a 1 rep max. Then,

A1) Dumbbell or KB walking lunges, 18 steps x 3 sets

A2) Weighted sit-ups, max reps in 30 seconds x 3 sets

 

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Ted Hoyt | Life is Worth Competing For



Skill Practice: Spend 15 minutes working on your weakest gymnastic based movement such as: pull-ups, push-ups, muscle-ups, bar muscle-ups, dips, handstand walks, HSPU, toes-to-bar, pistols, etc.

For those of you chasing after your first muscle-up don't forget about Coach Ian's Muscle-Up Training Protocol that's posted on the cork board near the water fountain.

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WOD:

AMRAP in 12 min

*10 Single arm KB push-press (53#/35#)

15 KB Swings (53#/35#)

400m run


*10 total reps, NOT 10 on each arm Sealed

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2012 Reebok CrossFit Games to Be Carried on ESPN3

CrossFit Games 2012: Spencer Hendel Interview

Mother of 4 Headed to the 2012 Reebok CrossFit Games


SWOD: Front Squat, 20 minutes to build up to a 1 rep max


WOD:

AMRAP in 8 min

1 Push-up

1 Air Squat

1 Burpee

2 Push-ups

2 Air Squats

2 Burpees

3 Push-ups

3 Air Squats

3 Burpees


Continue adding a rep to each movement as you finish each round. If you have a weighted vest today would be a good day to use it.


Life Stress and CrossFit

I am Relentless


Open Gym 9am-Noon

Reggie, a CFMG OG

 

WOD:

75 Double Unders

200m run

50 Sit-ups

200m run

-3 rounds for time-

The Saturday Foundations Session happens today from 11am-1pm!


Membership Dues Increase

On August 1st, we will be raising our membership dues. Current members can be assured that their dues will remain the same. However, if you know of potential members who are hesitant about signing up, I recommend you please let them know about this upcoming change.

Why are we doing this?

Compared to the current CrossFit pricing trends in San Diego, CFMG has been priced on the lower end of the spectrum. I can assure you that we are one of the most proactive and thorough gyms, when it comes to superior coaching and a solid community, but the reviews on Yelp.com and other testimonials speak for themselves. It is time for us to match the current pricing that other San Diego CrossFit gyms currently use. Please consider everything that CFMG has to offer:

-One of the strongest CrossFit communities in S.D. (Thanks to you, our current members)

-Unmatched customer service

-A variety of coaches and coaching styles

-A sizeable facility

-A clean facility

-Intelligent programming

-A free CrossFit Kids program

-Women’s Only classes

-Competitor sessions

-Regular community gatherings

-Referral programs

-A wide range of class times

-A brand new shower

-Layered pricing options

-Friendly for Beginner and Advanced athletes

What will the new rates be?

1 Month of unlimited CrossFit Classes: $160 (no commitment)

6 Month membership: $140 per month (paid monthly)

12 Month membership: $120 per month (paid monthly)

1 Year paid in full: $1200 (a savings of $240)

The Foundations Course: $125 (a one-time payment when you sign up)


Our Class card, Drop-in fees, and specialty classes will be staying the same. You can view our current prices HERE. If you have any questions regarding this upcoming change, please feel free to e-mail us directly at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


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WOD:

5 Deadlifts (315#/225#)

10 HSPU (sub = 10 inverted plyo box push-ups)

20 Box jumps (24"/20")

-3 rounds for time-

(10 min cap)


*Post WOD:

500m row

-For time-

*We will give coaching on how to use the C2 Rower and after you have recovered a bit form the WOD you'll do a 500m row. Remember when I wrote about recording data? This would be something to record Laughing.

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FREE Beginner WOD at 10am

-AMRAP (As Many Rounds as Possible) in 3 min-

10 Kettlebell Swings

5 Burpees

10 Air squats

5 Push-ups

-4 Rounds-

Rest 1 minute between round







We will Be holding the Saturday Foundations Session tomorrow from 11am-1pm. Please come if you have signed  up for Foundations.



Main Site Friday!

"Nasty Girls"

50 Air Squats

7 Muscle-ups (sub = 14 CTB Pull-ups)

10 Hang Power Cleans (135#/95#)

-3 Rounds for time-

(17 min cap)


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Checkout these three helpful videos from the Catapult Weightlifting Clinic

Simple Nutrition

NY Daily News on CrossFit

Can CrossFit Make you a Better Runner?

Page 121 of 177

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