A+ R A-

CFMG Events

CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!


Announcing a new schedule change for Saturdays, starting this weekend. We will moving our noon class to 11am. The schedule on Saturdays will be as follows: 8am, 9am, 10am Free Beginner, and 11am classes.

WOD:

Double Unders

50-40-30-20-10

Toes-to-Bar

15-15-15-15-15

Front Squats (115#/85)

21/15/9/6/3

1 minute plank hold after each round

-For Time-


Free Beginner WOD at 10am

Skill: Air squat and jump rope practice

Single Unders

50-40-30-20-10

Sit-Ups

15-15-15-15-15

Air Squat

21-15-9-6-3

-For Time-


FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


A Child's Spirituality Likely Affected By Outdoor Play

Everything You Know About Fat Is Wrong

Real Food Shopping From Costco


CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

WOD:

8 Sets:

Minute 1: 3 Jerks

(Pick a heavy weight, you may increase each time)

Minute 2: 8 Ring Dips or Bar Dips

Minute 3: 20 Box Jumps (24”/20”)

-Rest 2 Minutes-

4 Sets:

:30 Seconds Max Burpee

:30 Seconds Rest


FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!

 

The Split Jerk: From Start To Finish

4 Cracks In Your Programming

Lava Flow Ice Pops

How To Get High On Life


CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

SWOD:

Power Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) Box Jump from a Seated Position 3 reps x 4 sets

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


 

Building Overhead Dynamic Stability For The Tactical Athlete

Ice Age Melting: Rice May No Longer Be The Treatment Of Choice For Injuries

Does Skinny Equal Healthy?

The Problem With Exercise Science

CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!


WOD:

Individual Regional Event #3

“Nasty Girls V2”

-3 Rounds for Time-

50 One Legged Squats, Alternating (Sub = 50 Jumping Lunges)

7 Muscle-Ups (Sub = 20 pull-ups)

10 Hang Power Cleans (175#/115#)

(16 Minute Time Cap)


Finisher:

Partner Med Ball Sit-Ups

12/12/12/12/12

Dim lights Embed Embed this video on your site


FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


When People Say You Always Look Angry/Upset/Worried/etc.

CrossFit And Steroids

Spurious Correlations

CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

Mobility: Shoulder distraction 1 min. each arm x 2 sets

Skill: Static handstand hold with shoulder taps. Work on getting as many shoulder taps as possible.  

Dim lights Embed Embed this video on your site

SWOD:

1 BTN Jerk | 3 OHS x 5 Sets

A1) Push-Ups, 5 Wide/5 Regular/5 Close x 4 Sets

A2) 1:00 Row, all out effort (for calories) x 4 Sets

 

Proper Pushup Technique

Damn Fine Chicken

Early Fitness Can Improve Middle Age Brain

Swoop, There It Is

CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

Skill: Slow row 1:5 seconds work:recovery per stroke for 20 strokes, 2 times

Dim lights Embed Embed this video on your site

Team WOD
In teams of 3 males or females:

2000m Row (Each partner must row once)
50 Thrusters (135#/95#)
12 Rope climbs
40 Thrusters
9 Rope climbs
30 Thrusters
6 Rope climbs
-For time-

During the thrusters, do not let the barbell touch the floor. Split the rope climbs up evenly between partners.

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Hey! Check Out Our New BLOG!

Stay Connected To The Bar

Youth Football Clinics Try A New Angle To Prevent Concussions

When A Cholesterol Test Becomes A Vice Instead Of A Virtue

How To Overcome The "I'll Do It Tomorrow" Instinct

CrossFit Mission Gorge is closed today, in honor of Mother's Day.

See you next week!

 

9 Perfect Quotes To Include In Your Mother's Day Card

Paleo Mother's Day Gift Guide

Mother's Day Paleo Blueberry Muffins

CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!


SWOD:

Hang Snatch 4/4/4/4/4

A1) Snatch Deadlift 5/5/5/5

A2) Max L-Sit Hold x 4 Sets

Dim lights Embed Embed this video on your site


Free Beginner WOD at 10 am


The Snatch Grip Deadlift

Slow Cooker Chipotle Barbacoa Brisket

How CrossFit Saved This Doctor's Health

Page 10 of 103

Latest W.O.D.

Prev Next

9/2/2014

9/2/2014

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...

ian - avatar ian 31 Aug 2014 Hits:6 W.O.D.

Read more

9/1/2014

9/1/2014

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...

ian - avatar ian 28 Aug 2014 Hits:101 W.O.D.

Read more

8/31/2014

8/31/2014

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

ian - avatar ian 28 Aug 2014 Hits:27 W.O.D.

Read more

8/30/2014

8/30/2014

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...

ian - avatar ian 28 Aug 2014 Hits:84 W.O.D.

Read more

8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

ian - avatar ian 28 Aug 2014 Hits:75 W.O.D.

Read more

8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:100 W.O.D.

Read more

8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:185 W.O.D.

Read more

8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:173 W.O.D.

Read more

8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:204 W.O.D.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:81 W.O.D.

Read more

8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:97 W.O.D.

Read more

8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:127 W.O.D.

Read more