A+ R A-

W.O.D.


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

Both Geo and I would like to thank the CFMG Community for their generous Christmas gift. Since day #1 everything we have done, both as a business and training facility, has been done with our community in mind. Your gift is a perfect example of how our community really tries to do what's best for everyone and not just a small portion. Thank you for your continued business and hard-work. You've helped make our dream come true.

On another note, a huge congratulations to Coach Geo and Allie on their very recent engagement! We are all very excited for you both and wish you the best of luck.

 

Thanks to everyone who came out for our Holiday WODs and party.


SWOD:

A1) Max hand-lift push-ups in 30 seconds x 5 sets (post least amount of reps completed)

A2) Max weighted sit-ups in 30 seconds x 5 sets (post least amount of reps completed)


WOD:

20 Pull-ups

30 KB Swings (53#/35#)

200m run

-4 Rounds for time-

 

Holiday Schedule

History of the Russian Kettlebell

Why we get fat


WOD

Open GYM from 10 am - 1 pm

Members Free $5 for Drop-ins

Adjusted Schedule Today!  We will have our Regular

8 am 9 am and Free 10 AM Class

Then we will have our Threesome Throwdown Potluck!

WOD

AMRAP 7 Min

10 Double Unders

20 Sit ups

30 Air Squats (53#/35#)

Rest 2 Min Then

AMRAP 5 Min

10 Wall Balls (20#/14#)

20 Push Ups

If you are around come to Sauds going away party

(Maybe he will bring his friend Dave Lipson?)

Free 10 AM WOD

AMRAP 12 Min

15 Push Ups

15 KB Swings

200 M Run


Garage Gym Set up

Don't Forget about our Massage Therapist Shedera! She has some great Specials this month!

Page 123 of 155

Latest W.O.D.

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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
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ian - avatar ian 31 Aug 2014 Hits:81 W.O.D.

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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.

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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.

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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.

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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...

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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:106 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...

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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:176 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:206 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:86 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:101 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}

ian - avatar ian 21 Aug 2014 Hits:130 W.O.D.

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