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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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:16 W.O.D.

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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:50 W.O.D.

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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:53 W.O.D.

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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:79 W.O.D.

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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:103 W.O.D.

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03/22/2015

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

ian - avatar ian 19 Mar 2015 Hits:38 W.O.D.

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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:83 W.O.D.

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3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:93 W.O.D.

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03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:118 W.O.D.

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03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run 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...

ian - avatar ian 17 Mar 2015 Hits:133 W.O.D.

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03/17/2016

03/17/2016

Happy St. Patrick's Day! WOD: 3 Minute AMRAP 6 Thrusters (95#/65#) 4 Pull-Ups -4 Rounds- Rest 2 Minutes Between Rounds Score=Total Reps After Party: A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension) 10/10/10/10 A2) GHD Hip Extensions 10/10/10/10   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register...

ian - avatar ian 16 Mar 2015 Hits:142 W.O.D.

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03/16/2015

03/16/2015

SWOD: 3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat x 5 Sets WOD: -5 Rounds for time- 15 Kettlebell Swings (53#/35#) 15 Burpees 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, and we would love to have a...

ian - avatar ian 15 Mar 2015 Hits:134 W.O.D.

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