A+ R A-

CFMG Events

SWOD: Hatch Squat Program: Week 10, Day 2

Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5

Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

WOD:

10-1

Toes to Bar

1-10

Bar Dips

Free Intro WOD at 10am

Skill: Med Ball Cleans

WOD:

5 Wall Ball Shots

7 Burpees

9 Sit-Ups

200m Run

15 Minute AMRAP

 

Low Bar Vs. High Bar Back Squat

11 Signs You're Not As Healthy As You Think You Are

Skill/Strength: Power Snatch: 3/3/3/3 (work up to weight used in WOD)

Buy In: 1 Mile Run


5 Snatch Grip Deadlift (135#/95#)

7 OHS

9 Burpees

-3 Rounds-


Cash Out: 200m Farmer Carry (53#/35#)

-For Time-

Dim lights Embed Embed this video on your site

The Definitive Answer To 20 Of Your Biggest Health Questions

Beautiful Practice Movement Sequence

Motivational Interviewing Techniques To Create Positive Change

WOD:

5 Bar Muscle Ups 
(Sub=10 Pull-Ups)

10 Thrusters (115#/75#)

15 KB Weighted Sit Ups (53#/35#)

-5 Rounds for Time-

 

Rest 5 Minutes


200m Sprint

5 Burpees

5 Air Squats

-5 Rounds for Time-

 

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


Channeling Empowerment

A Call For A Low-Carb Diet That Embraces Fat

Reasons To Drink A Cup Of Coffee Before You Workout

How To Treat A Cold Or Flu Naturally

The Ballsiest Lifter In History--And You

SWOD: Hatch Squat Program: Week 10, Day 1

Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5

Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

Finisher:

:30 seconds weighted plank hold


:30 seconds handstand hold


:30 seconds flutter kicks

-3 Rounds-


Science Examines Why We Supplement And If It Works

10 Reasons Why CrossFitters Should Start Practicing Yoga

Please join us tonight at 8pm for FREE yoga at CFMG! All members are welcome to join this FREE class, instructed by Angelica Barrera from Hapa Yoga Studio. Please bring a mat and be ready to give your body some love!

SWOD: Strict Press 5/5/4/3

WOD:

6 Minute AMRAP

8 Shoulder to Overhead (135#/95#)

10 KB Swings (70#/53#)

12 Double Unders (24 Singles)

-rest 2 minutes-

6 Minute AMRAP

8 Power Cleans (135#/95#)

10 Burpees

12 Double Unders (24 Singles)

-rest 2 minutes-

6 min AMRAP

4 Power Cleans
(135#/95#)

6 Shoulder to Overhead (135#/95#)

8 Burpees

10 KB Swings
(70#/53#)

12 Double Unders (24 Singles)


The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


5 Tips To Improve Your Shoulder-To-Overhead Lifts

Bracing, Breathing, and Belts: A Lifter's Guide

Secret San Diego

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

Partner WOD:

Partner A: 400m Run

Partner B: Hang C&J (135#/95) until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Back Squats from the floor (135#/95) until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Double Unders until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Burpees until Partner A returns

-partners switch and perform same sequence-

-25 Minute AMRAP-

Partner Finisher:

150 Med Ball Twists

(split the reps, one partner working at a time while other partner holds a plank position)

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!

 

The Strange and Curious Tale of the Last True Hermit

How to Tell When A Scientific Study is Total B.S.

E-Mail O'Clock

Open Gym

9am-Noon

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

Skill: Power Snatch Practice for 15 minutes


WOD: EMOM for 12 minutes

Odd Minutes: 4 Power Snatches

Even Minutes: 8 Lateral Burpees Over the Bar

 


Free Intro WOD at 10am

Skill: Push-Press

WOD:

5 Push-Press

10 Air Squats

15 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

6 Myths The Haters Need To Stop Telling About CrossFit

Pulling For All You're Worth

N'Oatmeal Cookies

Page 10 of 113

Latest W.O.D.

Prev Next

12/23/2014

12/23/2014

SWOD: A1) Split Jerk 5/5/5/5 A2) Weighted Push-Ups 12/12/10/10   WOD: AMRAP in 6 Minutes 100m Row 5 Burpees Over Rower -Rest 1 Minute- AMRAP in 6 Minutes 100m Run 15 Air Squats   -Rest 1 Minute- AMRAP in 6 Minutes 100 Double Unders (Sub = 150 Single Unders) 20 Toes-to-Bar Top 5 Assistance Exercises For The Jerk A Step-By-Step Guide To...

ian - avatar ian 22 Dec 2014 Hits:10 W.O.D.

Read more

12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

ian - avatar ian 21 Dec 2014 Hits:110 W.O.D.

Read more

12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

ian - avatar ian 14 Dec 2014 Hits:30 W.O.D.

Read more

12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

ian - avatar ian 14 Dec 2014 Hits:110 W.O.D.

Read more

12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:128 W.O.D.

Read more

12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:129 W.O.D.

Read more

12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:168 W.O.D.

Read more

12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:161 W.O.D.

Read more

12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:159 W.O.D.

Read more

12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:96 W.O.D.

Read more

12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:154 W.O.D.

Read more

12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:158 W.O.D.

Read more