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CFMG Events

WOD:

-3 Rounds for Time-

5 Deadlifts (135#/95#)

5 Power cleans

5 Front squats

5 Jerks

30 Double Unders (Sub = 90 Single Unders)

 

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CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?

Paleo Meal Planning: A How-To

Open Gym

9am-Noon

Team WOD:

In teams of 3

30 minute AMRAP

Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)

Then, in relay style - all teammates must tag in and out after each station:

Station #1: 2 Rope Climbs

Station #2: 10 Toes to Bar

Station #3: 5 Front Squats (155#/115#)

Station #4: 10 Burpees

Station #5: 5 KB Swings (70#/53#)


Free Beginner WOD at 10am


Why Does The Front Of My Shoulder Hurt?

Buffalo Ranch Stuffed Peppers

Class Action CrossFit

Run When You're 25 For A Sharper Brain When You're 45

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!

 

SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5

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A1) Weighted Pull-Ups 6/6/6/6

A2) Weighted Dips 6/6/6/6

 

The Other Wounds

33 Unbelievable Places To Visit Before You Die

 

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We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised us that she will stop in to visit frequently.  We wish her all the best and know that success will follow her wherever she goes! Please join us in leaving a comment on our Facebook page wishing her well, and giving her some love by letting her know how she has impacted your training at CrossFit Mission Gorge.

 

Skill: Running Skills/Drills

WOD:

10 Static Front Rack Barbell Lunges (135#/95#)

10 Barbell Rows

10 Floor Presses

400m Run

-4 Rounds for Time-

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Big Sugar's Sweet Little Lies

What Is A Blood Moon?

Survivor Mentality


 

 

SWOD:

Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)

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WOD:

AMRAP in 7 Minutes

8 Squat Cleans (135#/85#)

8 Burpees


The F-Word

The Top 100 Hardest Body Exercises Of All Time

The Simple Secret To Meditating (Or Doing Anything) Every Single Day


WOD:

OTMEM for 5 Minutes

5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips)

Rest 3 Minutes

OTMEM for 5 Minutes

3 "Touch and Go" Power Snatches (135#/95#)

Plank hold in the time remaining

Rest 3 Minutes

OTMEM for 5 Minutes

10 Wall Balls (20#/14#)

10 KB Swings (53#/35#)

 

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How To Cook Pete's Paleo Bacon

Antibiotics Have Turned Our Bodies From Gardens Into Battlefields

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course

SWOD:

Squat Clean 5/5/3/3/3

A1) Romanian Deadlifts 8/8/8/8

A2) Max L-sit Hold x 4 Sets

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10 Shocking Photos That Will Change How You See Consumption And Waste

Slow Cooker Osso Buco Stew

The Evolutionary Function Of Laughter

Page 10 of 101

Latest W.O.D.

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7/31/2014

7/31/2014

Team WOD: 10 Toes-to-Bar 400m Run -10 Rounds for Time and Distance on Rower- Partner A completes 10 toes-to-bar and the 400m run, while partner B rows. Partners will switch after partner A completes the reps and run. Each partner must complete 5 rounds. {youtube}grxVHi5LpRo{/youtube} "Fourging" Elite Fitness The Paleo Proposal Kevin Ogar: Life After The Injury

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7/30/2014

7/30/2014

SWOD: Bench Press: 10/10/10 WOD: “Bell” 21 Deadlifts (185#) 15 Pull-Ups 9 Front Squats (185#) -3 Rounds for Time- Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck...

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7/29/2014

7/29/2014

Mobility: A1) Anterior Compartment Smash: 1 min. on each side x 2 sets A2) Banded Hip Extension: 1 min. on each side x 2 sets SWOD: Hatch Squat Program Week #5 Day #1 Back Squat: 65%x8, 75%x6, 85%x4, 90%x4 Front Squat: 70%x5, 80%x4, 85%x3, 90%x3 {youtube}DvUl3xkQzQU{/youtube} Almond Pulp Double Chocolate Cookies Bodybuilder Goes CrossFit The Life-Or-Death Reason Kids Need...

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7/28/2014

7/28/2014

Skill: Practice muscle-up progression WOD: OTMEM for 12 Minutes Odd Minutes: 6 Muscle-Ups -or- 6 Strict Pull-Ups Even Minutes: 6 Shoulder to Overhead (155#/105#) Finisher: GHD Sit-Ups 10/10/10/10 {youtube}KD-jGoqn_Gg{/youtube} Yearning For The Wild CrossFit Games 2014 Workout Analysis: Individual Workouts

ian - avatar ian 25 Jul 2014 Hits:165 W.O.D.

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7/27/2014

7/27/2014

Open Gym 9am-Noon

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7/26/2014

7/26/2014

SWOD: Hatch Squat Program Week #4, Day #2 Back Squat: 65%x8, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Team WOD: 150 Med. Ball Cleans (20#/14#) -For Time- One partner works on the med ball cleans while one partner holds a plank position. Partners may only work on the reps if the other partner is...

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7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:158 W.O.D.

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7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:225 W.O.D.

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

7/20/2014

Open Gym 9am-Noon

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