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CFMG Events

5/24/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD.

Checkout the next CFMG 101 Session!

Mobility:

A1) Bottom up hip mobility, 1 min each leg x 2 sets

A2) Foam roll low back (erectors), 2 min x 2 sets

SWOD: Deadlifts 5/5/3/3/3

A1) Bent-over dumbbell/KB rows (bilateral) 10/10/10/10

A2) Plank hold 45-60sec x 4 sets

5/23/2013

Checkout the next CFMG 101 Session!

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Mobility: Spend 10 min with a lacrosse ball and/or foam roller. Focus on lower body.

WOD:

AMRAP in 5 min

15 Pull-ups

10 Push-ups

5 Air squats

Rest 2 min

-4 Rounds-

CrossFit Journal: Pull-ups

How to Avoid Blisters from CrossFit Pull-ups

5/22/2013

Checkout the next CFMG 101 Session!

Mobility:

A1) Wall squat, 2 min x 2 sets

A2) Racked position mob. drill, 1 min each arm x 2 sets

SWOD: Squat cleans 6/6/6/6/6

Static lunges (barbell in front racked position) 10 steps x 4 sets

Science bite: Gluten-free Diet in Irritable Bowel Syndrome

Mental Toughness training in the Primal World

5/21/2013

Mark and Tenley strike a pose at the SoCal Regional this past weekend!

WOD:

25 Strict presses (135#/85#)

400m run

25 Push-press

400m run

25 Push-jerks

400m run

-For time-

Mobility: Spend at least 10 min doing SMR with a lacrosse ball and/or foam roller. Focus on upper body.

Want to Be Good at Oly?

5/20/2013

SWOD:

25 min to build up to a 1 RM overhead squat

Bench press 8/8/6/6/6

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Proper Bench Technique

What the #@%! Just Happened?

Why It's Important to Cook Your Own Meals

5/19/2013

Gym is closed today

5/18/2013

There will be no Noon class today and No Open Gym tomorrow

Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for all your hard work Coach. Stay safe and Semper Fi!

Individual Event #6 - 2013 (Modified)

100 Double unders

50 HSPU

40 Toes-to-bar

30 Shoulder to overhead (160#/100#)

50 Static lunges (160#/100#)

-For time-

(15 min cap)

Free beginner WOD at 10am

AMRAP in 15 min

200m run

5 KB Swings

10 Burpees

15 Air squats

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5/17/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19)

Checkout the next CFMG 101 Session!

Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right.

SWOD: Deadlifts 6/6/5/5/5

WOD:

21-15-9

Bar dips

Squat cleans (135#/95#)

-For time-

(7 min cap)

Food Freakshow

The Real Problem

2013 Fortius Open/San Diego Weightlifting Championships

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5/24/2013

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5/23/2013

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5/20/2013

ian 17 May 2013 Hits:217 W.O.D.

Gym is closed today

ian 13 May 2013 Hits:39 W.O.D.

There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...

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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...

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5/16/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2

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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...

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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...

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5/13/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you set the KB down complete 10 burpees Post total KB swings to whiteboard {youtube}tJoTVVZadUs{/youtube} Eat, Drink, and Be Whole 30 Beef and Bacon Sweet...

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5/12/2013
Open Gym 9am-Noon
5/11/2013
Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur,…
5/10/2013
SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- 4bN_sM86SP4 xIX8RIYYiSI Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings
5/9/2013
WOD: 800m run 15 Deadlifts (225#/135#) 10 HSPU (sub = inverted push-ups) -3 rounds for time- qwFvPeN81Bo
5/8/2013
SWOD: Power snatch, 20 min to build up to a 1RM A1) Max. L-sit hold x 4 sets A2) Max Ring push-ups in 30 seconds x 4 sets gc0-uVMGCSM D8fEh1HZ3sg Coke Executive Answers…
5/7/2013
Skill: 10-15 min of double under practice WOD: “Annie” (Compare to 11/02/12) 50 Double unders 50 Sit-ups 40 Double unders 40 Sit-ups 30 Double unders 30 Sit-ups 20 Double unders 20 Sit-ups 10 Double unders 10 Sit-ups -For time- Double under…
5/6/2013
SWOD: Overhead squats 3/3/3/3/3 WOD: AMRAP in 5 min Burpees WOD Penalty: 25 Burpees or less accumulate 5 minutes in a plank position 26-45 Burpees accumulate 4 minutes in a plank position 46-65 Burpees accumulate 3 minutes…
5/5/2013
Open Gym 9am-Noon
5/4/2013
We are no longer using our yahoo email account (CFMissionGorge@yahoo.com). If you need to reach us via email please use CoachIan@crossfitmissiongorge.com, CoachBetsy@crossfitmissiongorge.com, or CoachTami@crossfitmissiongorge.com. CrossFit Mission Gorge is excited to bring…

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CrossFit Mission Gorge

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