A+ R A-

8/6/2011

Today we will only be holding the 8am class at CFMG. Please join us around 9:30am for a WOD at Mission Bay Park. We are holding this WOD to show our support for one of CFMG's own Ted Hoyt, who has fallen ill. Ted Hoyt is one of the original CFMG members, and we want to show him how much we care for him and his family.

We will be meeting near the parking lot just North of The Hilton hotel. Simply drive South down E. Mission Bay Dr. and turn into the last parking lot before you reach The Hilton. Take a look at the map HERE. We have three affiliates participating, so just look for the large group of CrossFitters.

Please wear something green. The color green Green has great healing power. Green also suggests stability and endurance.


The Ted Hoyt WOD will be as follows:


In teams of two:

Run

100 Burpees

100 Sit-ups

100 Air squats

Run

Partner Wheel Barrow

-For time-


All movements must be completed in order. Partners must run together, but the reps may be divided up among the partners. However, while one partner is working the other partner will hold a plank position. We will determine the running distances and partner wheel barrow distance when we arrive at Mission bay Park. We will also brief everyone on the WOD prior to starting.


CFMG WOD

"Helen"

400m run

21 KB Swings (53#/35#)

12 Pull-ups

-3 rounds for time-


To Crunch or not to Crunch

That Covert Yogurt: When Food gets Sneaky

Latest W.O.D.

Prev Next

04/02/2015

04/02/2015

Skill: Review and Practice Split Jerk Footwork   SWOD: Split Jerk 3 Reps @ 60% of 1RM 3x3 Reps @ 70% of 1RM   Accessory: A1)  Bench Press 10/10/10/10/10 A2)  400m Sprint on Rower x 5 Sets A3)  Weighted Strict Pull-Ups 6/6/6/6/6   Interval Training On The Rowing Ergometer How You Feel In The Gym Is A Lie! Bench...

ian - avatar ian 31 Mar 2015 Hits:1 W.O.D.

Read more

04/01/2015

04/01/2015

Please Note: There will be NO Competitor Session today at 7pm.  We will be back to our regular schedule next week! 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...

ian - avatar ian 31 Mar 2015 Hits:70 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:124 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:127 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:40 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:81 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:75 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:80 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:80 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:111 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:142 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:75 W.O.D.

Read more