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CFMG Events

WOD:

21-15-9

Squat Cleans (135#)

Handstand Push-Ups

-For Time-

Finisher:

A1) L-Sit: max hold x 4 sets

A2) Partner Leg Throws: 15 reps x 4 sets

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Free Intro WOD at 10 am

Skill: Front Squat

WOD:

21-15-9

Front Squats

Burpees

-For Time-

Finisher:

Tabata Sit-Ups

 

How To Improve Your Squat Cleans

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Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 1 week away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home. RSVP HERE!

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

 

WOD:

AMRAP in 10 Minutes

250m Row

20 Sit-Ups


Rest 2 Minutes


AMRAP in 10 Minutes

10 Burpee Pull-Ups

5 Wall Climbs

 

Ending The War On Fat

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Real Time Tube Weaving

Stuff That Matters


Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

SWOD: BTN Strict Press 5/5/5/5/5

WOD:

-3 Rounds for Time-

15 Burpees

15 Wall Balls (20#/14#)

15 Hang Power Cleans (135#/95#)

 

An Open Letter To Kids And Teens About Lifelong Health

Newborns Exposed To Dirt, Dander, Germs May Have Lower Allergy, Asthma Risk

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

SWOD: Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) Ring Dips 8-10 reps x 4 sets


Why Men's Faces Look The Way They Do

Have You Achieved Your Physical Potential?

Roasted Broccoli And Bacon


Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Mobility: Keg Drill, accumulate 2 min x 2 sets

 

WOD:

“Helen”

400m Run

21 KB Swings (53#)

12 Pull-Ups

-3 Rounds for Time-

(18 Minute Cap)

Compare to 4/16/2013

 

Finisher:

Tabata Sit - Ups

 

Top 10 Ways To Save More Money At Costco And Other Warehouse Clubs

Simple Crab Salad

Helen | The Box Magazine

The Truth About Statins


Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

SWOD: Overhead Squats 3/3/3/3/3

WOD:

8 Sets:

Minute 1 - 30 Double Unders (sub = 60 Single Unders)

Minute 2 - 5 Overhead Squats (135#/95#)

Minute 3 - 15 Box Jumps (24"/20”)

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What Are Safe Cooking Fats & Oils?

Will You Make This Summer Your Best Summer Yet?

 

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Open Gym

9am-Noon

1 min Row for Max. Calories

1 min Plyo Push-Ups (45# plates)

1 min KB Swings (70#/53#)

1 min Sit-Ups

1 min Bar Muscle-Ups

1 min Rest

-3 Rounds for Total Reps-

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Free Intro WOD at 10 am

Skill: Sumo Deadlift High Pull

WOD:

1 min Sumo Deadlift High Pull (45#)

1 min Push-ups

1 min Air Squats

1 min Sit-Ups

1 min Rest

-3 Rounds for Total Reps-


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D-Day Landing Sites: Then And Now

CrossFit Transforms More Than The Physical

Page 10 of 106

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9/30/2014

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on...

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

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9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

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9/21/2014

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Open Gym 9am-12pm

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9/20/2014

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Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

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9/19/2014

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