A+ R A-

W.O.D.

-The deadline to order from the J and J Grass Fed Beef CSA is tonight (11/7) at 11pm. Get your orders in ASAP! They will be delivering Wednesday 11/14. Go HERE to place your order.


-Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


-Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.


CFMG is happy to announce that Coach Jake Merrell will begin coaching Saturday classes, 8am and 9am, starting Nov. 24th. We are very pleased to have Coach Jake aboard as one of our newest coaches. Here is a little background info about Jake:

As a Marine, you are expected and demanded to be an elite warrior.  But after back to back deployments and heavy training cycles, physical fitness took a back seat to my job and career as a Marine Helicopter Crew Chief. After returning from my second deployment, I topped the scales at 210lbs.  This was my wake up call.   My then soon-to-be wife has always been an avid runner and slowly started to reshape our fitness.  She introduced me to a “boot camp” style gym that we both loved, and we began to see results.  This worked for a while, but I hit a plateau and was stuck in a rut.  Amy found CrossFit while I was gone across country for 6 months of training and convinced me to try it out when I returned.  I was skeptical at first to say the least.  Long story short, I fell in love with CrossFit and dove in head first ever since!

CrossFit has changed my life in more ways than just the physical transformation.  The community and friendship forged through CF has impacted my life and made me a better person.  I was so blessed to make the 2012 Regionals as a Team Member for CrossFit Mission Gorge.  That experience stoked the fire and propelled me to start coaching.  I had completed my CrossFit Level 1 certificate nearly a year prior and wanted to use it spread my passion for CrossFit.  Through coaching, my goal is to spread the Sport of Fitness and help others to better their lives physically and mentally.

Education and Background:

  • Staff Sergeant, United States Marine Corps
  • Weapons and Tactics Crew Chief Instructor
  • Staff Noncommissioned Officer Career Course Class 1-12 honor graduate
  • 2012 CrossFit Games So. Cal. Regional Team Competitor


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets


WOD:

50 Hand release push-ups

50 Air squats

200m run

40 Burpees

40 KB swings (70#/53#)

200m run

30 Box Jumps (24"/20")

30 Pull-ups

200m run

-For time-


Thinking About a Holiday Whole30? Think Twice.

The Seasonal Phenomenon That Is 'The Elastic Waistband'...

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.



Holiday Schedule for Veteran's Day: We will be only holding class at 8am and 10am on Monday Nov. 12. We ask that you allot about two hours for class that day since we will be completing "Murph". You will the option to complete the WOD individually or in teams.


SWOD: Barbell strict press, 20 min to build up to a 1RM

Top 8 males/females will get their scores posted on the leader board


A1) Muscle-ups 3/3/3/3/3 -or- Belly to ring/bar pull-ups 5/5/5/5/5

A2) Weighted sit-ups 15/15/15/15/15


"I Thought I Was probably Going To Die"

Women Only?

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.


SWOD: Back Squat 5/3/1 (75%/85%/95% of 1RM)


WOD: 30 Squat Cleans (225#/135#)

-for time-

(10 min cap)

Starting this week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up which usually includes movement instruction, and you force your coach to divide their attention between you and the members who showed up on time.


Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty classes. For all things personal training feel free to reach out to any of our coaches too.


Don't forget about Coach Casey’s Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!


If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.




SWOD: Snatch 6/4/4/4/3 (start at 65% of your 1RM and work your way up to a heavy set of 3 reps. Try to beat your set of 3 from last week.) We are encouraging you all to pull yourself into a full squat. Getting comfortable receiving the barbell in an overhead squat position is a very important skill to develop.

WOD:

AMRAP in 10 min

200m run

15 Burpees


I Feel Like I Just Started My Life

Cholesterol and Mental Health


Open Gym

9am-Noon

  • There will be no noon class today. Foundations will happen 11am-1pm though.
  • Starting next week we will begin enforcing our "late to class" policy. If you are ten or more minutes late for a class you will be asked to wait until the next class. You can avoid this by emailing, calling, and/or texting us ahead of time to let us know you'll be late. Without this sort of heads up you are just being rude, you miss out on a good chunk of the warm-up, and you force your coach to divide their attention between you and the members who showed up on time.
  • Interested in some extra endurance/running coaching? What about a few pointers on the Olympic Weightlifting movements? Be sure to checkout all our specialty class. For all things personal training feel free to reach out to any of our coaches too.
  • Don't forget about Coach Casey's Goodbye Party. Please join us next Sunday (11/11) for brunch and cocktails at noon at The Range in Hillcrest to send him off right!
  • If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of fall cleaning. Our biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers.

That's one way to make your WOD more challenging


WOD:

In teams of two:

20 Power cleans (155#/105#)

30 Burpees

400m run

-5 rounds for time-


Partners will split reps and will run together. One partner will work at a time on the reps. For teams of three, add 10 reps to each movement and two people may work at a time.

Congratulations to Heather a.k.a. Mckayla Maroney for winning our Halloween costume contest


“Testing Day”

Top 8 male/female scores will be posted on the leader board.

SWOD: Overhead squat, 25 min to build up to a 1RM

WOD:

“Annie”

50/40/30/20/10

Double unders (sub = x4 in single unders)

Sit-ups

(15 min cap)

Compare to 3/14/2012

 



  • The last session of the weekday Foundations Course happens tonight, 6-7pm. If you're attending the weekday Foundations Course be sure to come tonight. If you didn't make it in this week please plan on attending the Saturday Foundations Session, 11am-1pm.
  • Be sure to get your votes in for the best Halloween costume. Go to our Facebook page and vote by "liking" your favorites. The winner will receive a FREE Month!
  • CFMG Fall Clean-up Nov. 17th-18th. The gym will be closed this weekend. We will be spending time making minor repairs and cleaning. Any help would be greatly appreciated.
  • There is no Noon class this coming Saturday Nov. 3, but the Saturday Foundations Course will be happening.


Today we are backing off a bit from strength and conditioning work and focusing on some skill work. We will be doing 1RM OHS testing tomorrow (Friday), along with a benchmark WOD we did earlier this year.


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets

Skill WODs/Practice:

1) 15 minutes of dedicated double under practice. If you can do double unders well try this rep scheme out: 25/50/75/50/25 (do all sets unbroken). If you’re just practicing try this rep scheme 5/10/15/20/25/10/5 (sets do not need to be unbroken/you may count attempts as reps).

2) 15 min of dedicated kipping HSPU practice. If you can do kipping HSPU follow this rep scheme 6/6/6/6/6 (do all sets unbroken). If you’re just practicing try this rep scheme: 3/3/3/3/3 (sets do not need to be unbroken/use modifications if needed).

3) 10 min of dedicated toes-to-bar practice. If you can do T2B using a kip follow this rep scheme: 12/12/12/12/12. If you’re just practicing try this rep scheme: 5/5/5/5/5 (use the kip for each rep).




Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Page 122 of 193

Latest W.O.D.

Prev Next

07/07/2015

07/07/2015

SWOD: Deadlift 5/5/4/4/4 Hero WOD: "Marco" 3 rounds for time of: 21 Pull-Ups15 Handstand Push-Ups9 Thrusters  (135#) U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division,...

ian - avatar ian 06 Jul 2015 Hits:48 W.O.D.

Read more

07/06/2015

07/06/2015

SWOD: Push Press 5/5/4/4/4   WOD: 10 Toes-to-Bar 15 KB Swings (70#/53#) 50 Double Unders 200m Run -4 Rounds for Time-   Fitness Organizations Contribute To Confusion About Who You Are And What You Do Virtuosity 9: Heroes A Guide To Troubleshooting Your Own Squat Pain

ian - avatar ian 05 Jul 2015 Hits:84 W.O.D.

Read more

07/05/2015

07/05/2015

Open Gym 9 AM - Noon Competitor's Session 9:30am

ian - avatar ian 30 Jun 2015 Hits:32 W.O.D.

Read more

07/04/2015

07/04/2015

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

ian - avatar ian 30 Jun 2015 Hits:50 W.O.D.

Read more

07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

ian - avatar ian 30 Jun 2015 Hits:86 W.O.D.

Read more

07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:88 W.O.D.

Read more

07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:123 W.O.D.

Read more

06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:120 W.O.D.

Read more

6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:167 W.O.D.

Read more

06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:127 W.O.D.

Read more

06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:161 W.O.D.

Read more

06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:184 W.O.D.

Read more