A+ R A-

W.O.D.

SWOD

Speed Press (strict) 10 sets of 3 Reps

Rest about 30 Seconds between sets

Use 50-60% of your 1 RM

 

WOD

5 Deadlifts (225#/135#)

400 M Run

5 Deadlifts (225#/135#)

30 Double Unders

-3 Rounds for time-

Working hard during the Christmas Threesome Throwdown


Reebok CrossFit Tour

9 Steps to Successful Nutrition Challenge

We will only be holding an 8 am and 9 am class today!

WOD

"Big Cindy"

10 Pull ups

20 Push Ups

30 Air Squats

20 Min AMRAP

Paleo Restaurant

What Can Power Lifting do for You

CFMG would like to wish you all a Merry Christmas.

*Please remember that we will only be holding the 8am and 9am classes tomorrow.


There is no Noon class today, but we will still be holding the 8am, 9am, and Free Beginner Class at 10am. There is also no Open Gym tomorrow.


"Running Reverse Annie"

200m run

10 Double Unders

10 Sit-ups

200m run

20 Double Unders

20 Sit-ups

200m run

30 Double Unders

30 Sit-ups

200m run

40 Double Unders

40 Sit-ups

200m run

50 Double Unders

50 Sit-ups

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 Sit-ups

5 Burpees

10 Air Squats

5 Kettlebell Swings

200m run



SWOD:

Snatch 2/2/2/2/2


WOD:

In teams of two:

200m run

50 Box jumps (24"/20")

200m run

50 Hang power cleans (95#/65#)

200m run

50 Front squats (95#/65#)

-2 rounds for time-

Only one person works at a time, but both partners must run together. The reps will be split up between the partners.


7 Reasons to do a Powerlifting meet

Gluten Free Labeling 101

Dear Mark


Do you have plans for NYE? Join CFMG at the AC Lounge, just leave your cameras at home.


Dim lights Embed Embed this video on your site

Here is a video of Coach Ian demoing the box squat. Be sure to have your feet far enough in front of the box so that you can keep the majority of the weight through your heels and mid-foot. Also be sure to emphasize your hips traveling back and down. Give a slight pause at the bottom maintaining good position, and then explode off of the box and/or med ball as fast as you can.


SWOD:

Speed Squats off a box or med. ball, 3 reps x 10 sets

Try to keep your rest between sets around 30-40 seconds. Your load should be about 50%-60% of your 1 RM.


WOD:

1 min Thrusters (95#/65#)

30 sec. off

1 min Double unders

30 sec. off

-3 Rounds for reps-


"Competitor Finisher"

*Start this about 10 minutes after finishing the WOD above

600m run

30 wall balls (20#/14#)

400m run

20 ring dips

200m run

10 Chest-to-bar pull-ups

-For time-


Surviving in a non-paleo household

Double Unders Explained

Ninja?


Today we say farewell to CFMG member and our friend Saud. Saud has been a big part of the CFMG Community, and we wish him luck as he will be part of the movement that's bringing CrossFit to The UAE. Saud, thank you for being a part of CFMG and please know you will always have a place to train whenever you are in San Diego. We'll be watching for you during the CrossFit Open Sectionals this year!


"Team Grinch", Rachel, Jeanne, and Xuan, from our Holiday Throwdown


WOD:

In 5 minutes:

800m run

Max burpees within the time remaining

-2 Rounds, rest 1 min between rounds-


Rest approx. 5 min then,


12 KB sumo deadlift high pull (53#/35#)

8 Muscle-ups (Sub. = 10 pull-ups + 10 push-ups)

4 Handstand push-ups

-3 Rounds for time-


Don't forget our Holiday Schedule:

Saturday Dec. 24th = No Noon Class

Sunday Dec. 25th = No Classes

Monday Dec. 26th = 8am and 9am ONLY

Saturday Dec. 31st = No Noon Class

Sunday Jan. 1 = No Classes

 

SWOD:

A1) Ring dips, Max. reps in 20 seconds x 5 sets (your sets do NOT have to be unbroken, your score will be the least amount of reps completed in a set)

A2) Handstand walks, aim for 10-15m x 5 sets, we'll have some lanes marked off -or- Supported handstand for time x 4-5 sets


WOD:

AMRAP in 10 min

10 Squat cleans (115#/85#)

10 Push-press (115#/85#)

5 Bar-facing burpees

*If we have a large class please be prepared to go in heats. Also, be careful when dropping your barbells. We want you to control your barbell as you drop it, i.e. don't lose contact with the bar until it passes below your waistline.

 

Tip on how to burn more fat

Steve Jobs: 20 Life Lessons

3rd World Workouts

Page 122 of 154

Latest 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:27 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:134 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:133 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:161 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:43 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:64 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}

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:150 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:341 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:179 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:152 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:93 W.O.D.

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