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CFMG Events

Today we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!

Don't forget to sign-up for Coach Jesse's 2 Day Olympic Weightlifting Clinic!


WOD:

6 rounds for time

12 Burpees

14 KB Swings (53#/35#)

16 sit-ups

200 m run


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 push-ups

10 air squats

10 sit-ups

200m run


A Beginner's Guide to CrossFit

HAPPY 11/11/11!


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!


SWOD: Front squats 8/8/8/8/8


WOD:

11 Chest to bar pull-ups

11 Box Jumps (24"/20")

11 Squats cleans (95#/65#)

200m Run

-3 Rounds for time-


Butterfly Chest-to-bar pull-up

Coming back from an Injury

Dim lights Embed Embed this video on your site

Happy Birthday Marines!

 

SWOD:

A1) Split -or- push jerk 5/5/5/5/5

A2) "Racked position" mobility drill, 30-40 sec. on each arm x 3 sets


B1) Good mornings 8/8/8/8/8

B2) Plank hold 45-60 sec. x 4 sets


260Kg (572#) Clean and Jerk

94Kg (206#) Clean and Jerk

Coach Betsy on the bike portion of the Fearless Tri held here in San Diego, putting her CrossFit training to work!


WOD:

AMRAP in 18 min

6 Hang power cleans (135#/85#)

4 front squats

2 push-press

400m run


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"! Good Luck to all those competing!


Braised Wild Boar

Rx-ing and injury prevention



SWOD:

A1) Max push-ups in 30 sec. x 5 sets

Rest for 60 sec.

A2) Max box jumps in 60 sec. x 4 sets (24"/20")

Score = total reps of A1 and A2


WOD:

AMRAP in 10 min

Buy in: 50 burpees

70 double unders (sub. = 150 single unders)

20 static lunges


World Record Running Box Jump

Fast Shrimp

Stress Addicts Anonymous (Part 1)

This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!


SWOD: Deadlift 6/6/6/6/6


WOD:

50 KB Swings (53#/35#)

800m run

50 KB Swings

-For time-


*For those of you who plan on competing in next years CrossFit Open Sectional and/or Regionals, you may want to try and keep you KB swings within the CrossFit standard. Fast Forward to 1:20 in this video to see exactly what the CrossFit standard is for KB swings.


Just a "heads up" the shower room is out of order until probably Thursday. Sorry for the inconvenience.

Are you preparing for an upcoming competition, race, or do you just need to RELAX? Be sure to schedule a massage therapy session with Shedara Gibson.

Supplements Take 2

4 Reasons You're Not Making Progress


OPEN GYM SUNDAY COME AND WORK YOUR WEAKNESS

Drop ins welcome for $5

WOD

Two Min Max Muscle Ups

(Sub Max Pull-ups)

Rest 2 Min

10 Front Squats (155#/105#)

400 M Run

20 Sit ups

3 Rnds


Just a "heads up" the shower room is out of order until probably nextThursday. Sorry!

Front Squat

Gluten Free Is not Good Enough

Page 90 of 107

Latest W.O.D.

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:42 W.O.D.

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:151 W.O.D.

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:192 W.O.D.

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10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

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10/11/2014

10/11/2014

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at...

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10/10/2014

10/10/2014

SWOD: Power Snatch 3/3/3/3/3 WOD: 15 Toes-to-Bar 10 Barbell Overhead Lunges (135#/95#) 10 Alternating Leg Pistols -3 Rounds for Time-   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members...

ian - avatar ian 09 Oct 2014 Hits:222 W.O.D.

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10/9/2014

10/9/2014

WOD: 50 Wall Ball Shots (20#/14#) 50 Unbroken Double Unders (100 Single Unders) 50 Hang Cleans (95#/65#) 50 Air Squats 50 Floor Presses (95#/65#) 50 Games Standard Box Jumps (24”/20”) 50 KB Swings (70#/53#) 50 Sit-Ups -For Time- Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Our next FREE CFMG 101 Clinic: Handstand Push-Ups...

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