Click on the Picture below to be taken to the Reebok CrossFit Store. It is full of quality apparel and accessories for every CrossFitter.
CFMG Events
MWOD
1 Min Each Leg Couch Stretch
1 Min Each Leg External Rotation Stretch
WOD
30 Box Jumps (24"/20")
30 Wall Balls (20#/14#)
800m Run
3 Rnds
30 min Cap- Scale run if necessary
New Rules for Running at CFMG
Due to some safety issues regarding running during our WODs we need to implement some new rules:
1) Please run inside of or as close as possible to the Fire Lane
2) If a vehicle is backing out of a roll-up door please stop and let the vehicle finish backing out. Do not try and squeeze behind or in front of the vehicle! We will deduct the time you waited from your end time during our WODs.
3) If the run is longer than 200m please run out to our marked distances, rather than running laps in the alleyway.
Please know we have spoke with our landlord about the speed of the vehicles in the alleyway. We are also working on getting a mirror installed so that you can see the vehicles as you exit CFMG's roll-up doors.
Thank you for your continued flexibility. Please know that your safety is our #1 concern.
Open starts today check the site HERE
Its mid morning and you have some time for yourself. The kids are in school (awesome) or maybe you are waking up after a long night.
After 5 min of completely boring mid morning TV you realize you need a workout to get your day started.
Its already 9:45 in the morning though. Maybe you should just eat another bowl of fruit loops....
Do not do it! Drive down to CrossFit Mission Gorge for a Ladies only CrossFit Class!
If you are a Female then this is your class!
At CrossFit Mission Gorge we now have a Ladies Only Class Monday, Wednesday, and Friday at 9:45 am!
It will be coached by By: CF Level One Trainer, Endurance Athlete, Mom and Doula Betsy Woods!
Free for current CFMG Members.
For non members it will be $70 a month with a free Foundations Course!
*Childcare is not provided but babies and children are welcome.
It will not be this low forever. This is a special while we launch the program.
How do you get started?
Just come IN! Your First Class is Free!
5841 Mission Gorge Rd Suite H.
Betsy on the bike portion of the 2011 Fearless Tri
Not sure about what CrossFit is Check out more HERE
Curious about our coaches and facility! Find out all the information HERE
The only thing left to do is come in! If you have any questions call us 619-528-0351
Respect Your Gym
Coach Ian J. McHugh
If you make a mess, clean it up.
If you move something, put it back where you found it.
If you break something tell your coach, and feel free to take responsibility for it.
If you have nothing nice to say, say nothing at all.
Respect your gym, and respect your fellow CrossFitter.
WOD
6 Shoulder to Overhead (155#/115#)
18 KB Swings (53#/35#)
8 Min AMRAP
Rest 4 Min
6 Front Squats (155#/155#)
18 Push ups
8 Min AMRAP
John M working through one of the open WOD's last year as his fans cheer him on! If you are not signed up get on it. It is for all levels.
CFMG's February Referral Program
When your referral signs up for a membership here at CFMG you'll be able to take one of our products for free. (i.e. a CFMG T-shirt, CFMG Hat, Stronger Fast Healthier products, etc.) As always, thank you for your business and your continued support in making CFMG one of the best CrossFit Affiliates.
SWOD
Hanging Cleans 2/2/2/1/1/1
WOD
9 Burpees
12 Pull-ups
30 Double Unders (60 Singles)
5 Rounds
20 Min Cap
Dim lights Embed Embed this video on your site
The CF Open Starts this week. CFMG coach Dawn Fletcher has put out a book to specifically help CrossFit athletes prepare for competition. Click on the book to check it out!
OPEN GYM!
10am-1pm
Don't forget about this AWESOME deal!
WOD:
10 Thrusters (95#/65#)
10 Hand-lift push-ups
-10 Rounds for time-
Free Beginner WOD @ 10am
1 min. Burpees
1 min. Static lunges
1 min. Sit-ups
1 min. Box jumps
1 Min rest
-3 Rounds for reps-
Page 1 of 27
Latest W.O.D.
Prev
Next
2/22/2012
MWOD 1 Min Each Leg Couch Stretch 1 Min Each Leg External Rotation Stretch WOD 30 Box Jumps (24"/20") 30 Wall Balls (20#/14#) 800m Run 3 Rnds 30 min Cap- Scale run if necessary New Rules for Running at CFMG Due to some safety issues regarding running during our WODs we need to implement some new rules: 1) Please run...
geo 20 Feb 2012 Hits:115 W.O.D.
2/21/21012
Respect Your Gym Coach Ian J. McHugh If you make a mess, clean it up. If you move something, put it back where you found it. If you break something tell your coach, and feel free to take responsibility for it. If you have nothing nice to say, say nothing at all. Respect your gym, and...
geo 20 Feb 2012 Hits:282 W.O.D.
2/20/2012
SWOD Hanging Cleans 2/2/2/1/1/1 WOD 9 Burpees 12 Pull-ups 30 Double Unders (60 Singles) 5 Rounds 20 Min Cap {youtube}CzFURttzCgo{/youtube} The CF Open Starts this week. CFMG coach Dawn Fletcher has put out a book to specifically help CrossFit athletes prepare for competition. Click on the book to check it out! Eatology Southwest Scouting Report A cool 300# Thruster
geo 19 Feb 2012 Hits:173 W.O.D.
2/18/2012
Don't forget about this AWESOME deal! WOD: 10 Thrusters (95#/65#) 10 Hand-lift push-ups -10 Rounds for time- Free Beginner WOD @ 10am 1 min. Burpees 1 min. Static lunges 1 min. Sit-ups 1 min. Box jumps 1 Min rest -3 Rounds for reps- 7 Things I learned in 2011 What's Right About CrossFit
ian 17 Feb 2012 Hits:248 W.O.D.
2/16/2012
WOD: 6 Burpees 12 Push-press (95#/65#) 18 Double unders (sub. = 60 single unders) 200m run Rest 90 Seconds -7 Rounds for time including the rest periods, do not include the rest period after your final round- Your goal should be to hold the same pace for all seven rounds. If you have your own stopwatch you...
ian 15 Feb 2012 Hits:300 W.O.D.
2/15/2012
SWOD: Back Squats 7/7/6/6/5/5 Start your first set at 70% of your 1RM and increase your weight as you move through the sets. WOD: 1 min Hand-lift push-ups 1 min Box jumps (24"/20") 1 min Wall ball shots (20#/14#) 1 min Sit-ups -2 Rounds for reps- If anyone is interested in going for a run outside of CFMG,...
ian 14 Feb 2012 Hits:222 W.O.D.
2/14/2012
Happy Valentine's Day! WOD: "Heart Breaker" Buy in: 1 mile run, *out to the VA WAVE Clinic bus stop -3 Rounds- 15 Squat cleans (135#/95#) 15 Burpees Cash out: 1 mile run -For time- Pumpkin Cake Bars w/ Cinnamon Icing 10 Lessons Jeremy Lin Can Teach Us CrossFit Open Sectionals at CFMG This year we are going to try something a...
ian 13 Feb 2012 Hits:328 W.O.D.
2/10/2012
SWOD A1) Behind the neck Push Jerk 2/2/2/2/2 A2) Plank hold 30 seconds WOD 10 Power Cleans (135#/95#) 12 Burpees 14 KB Swings (53#/35#) 4 Rnds Get your copy today! Check it out Other CF Box's prepare for the…
2/9/2012
WOD 9 Sit-ups 12 Box Jumps (24'20') 15 Toes to Bar AMRAP 7 Min -Rest 3 Min- 15 Box Step ups with Plat over head (20 inch box) (45#/25#) 18 Hand Lift Push ups 21 Air…
2/8/2012
WOD Back Squat 8/8/7/7/6 A1) Snatch Grip Deadlift 8/8/8/8/8 A2) Handstand Push ups 8/8/8/8/8 Max Unbroken Muscle Ups or Pull ups x 4 (your set is over when you drop from the rings or bar) Rest…
2/7/2012
Mobility WOD Front Rack Stretch (Demo 50 seconds into video) Exploring Hip Stretch (Demo at 1.45) 1 Min on each arm/leg WOD Buy in: 800 M Run 9 OHS (135#/95#) 30 Double Unders 5 Rnds Cash Out:…
2/6/2012
Visualization Practice By Coach Ian J. McHugh pmzmKXGc_xE I was watching an HBO Series, On Freddie Roach, and some of the boxers he is training (Team USA) sat through this mental focus exercise. It…
2/5/2012
Kelly during WOD #1 of the 2011 LCI Open Gym 10am-1pm
2/4/2012
Congratulations and Best Wishes to Monica and Trevor as they "tie the knot" today! CFMG is very happy for you both and wish nothing but the best in the future. WOD: AMRAP…
2/3/2012
We only have a few spots left for our upcoming Olympic Weightlifting clinic with Coach Jesse Malcomb. Reserve your spot today! SWOD: Push or Split jerk from behind the neck 3/3/3/3/3 QDXVe4ftmLU WOD: 1 min OHS…
2/2/2012
Geoff Going HAM at the 2011 LCI WOD: -AMRAP in 7 min- 5 Push-press (135#/95#) 10 Toes-to-bar 200m run Rest 3 minutes -AMRAP in 7min- 20 Deadlifts (135#/95#) 30 Double unders (sub.= 80 Single unders) 200m run Rest 3 minutes -5 Rounds…
Prev
Next