A+ R A-

11/15/2011

SWOD

A1) Handstand Push Ups Max Reps x4

A2) 20 Seconds of Hollow Rocks x4

WOD

AMRAP 10 Min

5 Power Cleans (185#/135#)

20 Air Squats

40 Double Unders


Jake Representing CFMG in Second Place

Deanna in Second Place at the Rumble In Paradise Throwdown last weekend

Shelby and Vanessa in 1st and 2nd Place Representing CFMG

 

Movember

2 Day Olympic Lifting Seminar at CFMG with Coach Jesse

 

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd.

Participants will pick either running, rowing or cycling to do: 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours, be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG, or RSVP on the link above.  If you want to help out, please stop by and drop off toys anytime during the event! We'll need some company too!

Latest W.O.D.

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08/04/2015

SWOD: Front Squat 5/5/5/5/5 WOD: 1 Power Clean | 1 Front Squat (135#/95#) 2 Power Cleans | 2 Front Squats 3 Power Cleans | 3 Front Squats 4 Power Cleans | 4 Front Squats 5 Power Cleans | 5 Front Squats …Continue this pattern until you cannot complete the work within the minute Score = Time    

ian - avatar ian 03 Aug 2015 Hits:26 W.O.D.

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08/03/2015

08/03/2015

Team WOD: In teams of two: Buy In: 800m Run (together) 6 Rounds of: 6 Push-Ups 25 Double Unders 10 Kettlebell Swings (70#/53#) *One partner working at a time, each partner completes 3 rounds, then... 6 Rounds of: 10 Toes to Bar 10 Burpees *One partner working at a time, each partner completes 3 rounds, then... Cash Out: 800m Run (together) -For Time-    

ian - avatar ian 02 Aug 2015 Hits:58 W.O.D.

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8/1/2015

8/1/2015

Open Gym 9:30-11:30

ian - avatar ian 01 Aug 2015 Hits:38 W.O.D.

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08/01/2015

08/01/2015

SWOD: Deadlift 3/3/3/3/3   WOD: "The Triangle Couplet" 15-10-6 Thrusters (165#/115#) Bar Muscle Ups -For Time-   Free Beginner WOD at 10am Skill: Thruster WOD: 15-10-6 Thrusters Burpees -For Time- * 200m run in-between each round      

ian - avatar ian 31 Jul 2015 Hits:70 W.O.D.

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07/31/2015

07/31/2015

SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

ian - avatar ian 30 Jul 2015 Hits:48 W.O.D.

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07/30/2015

07/30/2015

SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

ian - avatar ian 29 Jul 2015 Hits:51 W.O.D.

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07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:79 W.O.D.

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:97 W.O.D.

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

ian - avatar ian 26 Jul 2015 Hits:106 W.O.D.

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:64 W.O.D.

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:86 W.O.D.

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