A+ R A-

W.O.D.

 

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

 

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

 

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.

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


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

Dim lights Embed Embed this video on your site


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 .


Dim lights Embed Embed this video on your site



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.

Dim lights Embed Embed this video on your site


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)


Dim lights Embed Embed this video on your site


Checkout these three helpful videos from the Catapult Weightlifting Clinic

Simple Nutrition

NY Daily News on CrossFit

Can CrossFit Make you a Better Runner?

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

We will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm classes today.

CrossFit Kids will now be held on Tuesdays and Thursdays for the next two months from 10am-11am starting today.


Partner WOD today!


SWOD:

Strict Press 3/3/2/2/2 (Start at 80% of your 1RM)


WOD:

In Teams of two:

20 Power snatches (95#/95#)

25 Push-ups

20 Toes-to-bar

200m run

-AMRAP in 13 min-


Partners will split the reps up however they'd like, but both partners will run together. You can NOT start your next round until both partners have finished the run. One partner works at a time while the other partner holds a plank position. Partners can not be working on the reps unless the other partner is in the plank position.

Add 10 reps to each movement if in a group of three. Same rules except you can have two people working on the reps while one person is in the plank position or vice-versa.


Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

31 Heroes WOD (Aug. 4th)

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

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


Today on the Fourth of July we celebrate our independence, and we also take time to honor the patriots who have always defended this independence. No matter what your political views are you still need to know and remember those men and women who served for you! I'd like to share with you the names and faces of a few Marines I had the Honor of serving with who gave their lives in your defense. Each one of these Marines impacted my life. Some in small ways, others in large ways. To their families, please know I'll never forget -Ian

SSgt. Theodore Holder

Sgt. Jason Cook

Cpl. Nicholas Dieruf

LCpl. Kyle Burns

LCpl. Blake Magaoay

LCpl. Jason Smith


Open Gym today, 9am-11am


WOD:

"Daniel"

50 Pull-ups

400m run

21 Thrusters (95#/65#)

800m run

21 Thrusters

400m run

50 Pull-ups

-For time-


Support Operation Homefront

Upcoming events at CFMG:

Kettlebell Lifting for Fitness (July 28-29)

31 Heroes WOD (Aug. 4th)

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

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

Page 125 of 181

Latest W.O.D.

Prev Next

04/01/2015

04/01/2015

SWOD: Power Clean + Push Press: 5 Reps @ 60% of your 1RM 5/5/5 Reps @ 70% of your 1RM Clean Pulls: 5/5/5 Reps @ 80% of your 1RM Accessory: Barbell Ab Rollouts 10/10/10/10   Understanding And Analyzing Your Movement Environment Training Tips For The Average Joe From Three CrossFit Pros If Meditation Doesn't Work For You, Here's Another...

ian - avatar ian 31 Mar 2015 Hits:8 W.O.D.

Read more

03/31/2015

03/31/2015

SWOD: Hatch Squat Program (Click on the link to plug in your percentages) Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 4 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps...

ian - avatar ian 30 Mar 2015 Hits:106 W.O.D.

Read more

3/30/2015

3/30/2015

WOD: -2 rounds, rest 2 minutes between rounds- AMRAP in 5 min 3 Bar Muscle-ups -or- 6 Pull-ups 6 Toe-to-bar 9 Push-ups Finisher: A1) Bent over reverse flys 12/12/12/12 A2) Barbell bicep curls 8/8/8/8 The Cult of CrossFit: How the workout can bring out the best (and worst) of faith 4 Lessons CrossFitters Can Learn From Bodybuilders 42 tips &...

ian - avatar ian 29 Mar 2015 Hits:123 W.O.D.

Read more

03/29/2015

03/29/2015

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

ian - avatar ian 25 Mar 2015 Hits:39 W.O.D.

Read more

03/28/2015

03/28/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

ian - avatar ian 25 Mar 2015 Hits:79 W.O.D.

Read more

03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:74 W.O.D.

Read more

03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:72 W.O.D.

Read more

03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:74 W.O.D.

Read more

03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:104 W.O.D.

Read more

3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:136 W.O.D.

Read more

03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:69 W.O.D.

Read more

03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:115 W.O.D.

Read more