A+ R A-

CFMG Events

 

SWOD

A1) Hang power snatch 5/5/3/3/3

A2) Toes-to-bar 10/10/10/10


WOD

500m row

-For time-

 

Geoff on the Front squat with Reg hitting some burpees on the back ground.  Matt, Jenny and Jesse all hard at work judging!

Hang Power Snatch

Rowing Technique

Labor Day Schedule: 8 am to 11 am Open Gym.  Come work on your weakness or get in a WOD you missed!

Skill WOD

10 Min of Muscle up work

(if you can not do a muscle up you can do ring dips/ring pulls/transitions or a number of other movements)

WOD

1 min Max. AbMat sit-ups

1 min Max. box jumps (24"/20")

1 min Max. Sumo-deadlift high pull (75#/55#)

-4 rounds for total reps-

Kelly working her KB Swings at the LCI and Representing with her TED HOYT T!

Paleo in a Nutshell, Part 1: Food

Sugar and Starch

SWOD

A1) Back Squat 5/5/3/3/3

A2) Plank hold, 5 sets, 45 sec each


WOD

-AMRAP in 7 min-

30 Swings (53#/35#)

20 Air squats

10 Burpees


Anthony C pushing hard on WOD #3 at the LCI

CrossFit Games Air Squat Standard

Burpee Mile

Mobility WOD: Shoulder distraction drill

1 min on each shoulder for two sets


WOD:

-AMRAP in 5 min-

7 Power cleans (95#/65#)

10 Push-press (95#/65#)

13 Overhead Squats (95#/65#)


Rest 1 min.


-AMRAP in 5 min-

6 Chest-to-bar pull-ups

12 Hand-lift push-ups


A big Congratulations to all the competitors and the top Male and Female Finishers in the Left Coast Invitational this weekend!

Top Male Finishers from the LCI

1st Dave Rice- CrossFit Pacific Beach

2nd Roy Voss- CrossFit Mission Gorge

3rd Greg Pitts-CrossFit Pacific Beach

Top Female Finishers from the LCI

1st Kathyrn Apostolin CrossFit San Diego

2nd Margaux Alvarez CrossFit Diablo

3rd Lindsay Shartz CrossFit Mission Gorge

CrossFit Kipping Pull-ups

Overhead Squat Basics

 

Dim lights Embed Embed this video on your site

Mobility WOD: Ankle Mobility

1 min. each ankle for two sets

 

WOD

Buy in: 800m Run

3 Rounds

30 Double Unders

20 Knees-to-elbows

Cash out: 800m run

-For time-

 

The Dish on Paleo Comfort Foods

Don't forget to sign-up for the RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40.


 


 

 

Open Gym 10am-1pm

Don't forget next Saturday is the 2011 Left Coast Invitational!

REMINDER WE WILL BE CLOSED TOMORROW FOR THE LEFT COAST INVITATIONAL.  Come by to show your support competition starts at 8:30 AM.  Please see parking link below for all Athletes, Judges and Volunteers!

WOD

A1) Hanging Power Snatch 6/6/4/4/4

A2) V-ups 10/10/10/10

Then,

Squat Clean and Jerk 30 Reps

(155#/115#)

Last year at the LCI!?! The event is tomorrow how will the turn out look this year!


This was the Final workout in the 2008 CrossFit Games.  It is amazing to see how this sport has progressed take a look at this video


Dim lights Embed Embed this video on your site

 

Best place to park for the 2011 Left Coast invitational

WOD

200 M Run

12 Push Press (115#/85#)

14 Box Jumps (20/24)

16 Double Unders (64 Singles)

20 Min AMRP

Michele R. From Paleo Princess will be here on Saturday for the Left Coast Invitational cooking up some great Paleo food options for the Athletes and Spectators.  Bring cash if you want some good food!

Best place to park for the 2011 Left Coast invitational

CrossFit is a Way of Life

The Ab Hancer

Box Jump Variations

Page 91 of 102

Latest W.O.D.

Prev Next

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:12 W.O.D.

Read more

8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:109 W.O.D.

Read more

8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:199 W.O.D.

Read more

8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:144 W.O.D.

Read more

8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:107 W.O.D.

Read more

8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:53 W.O.D.

Read more

8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:77 W.O.D.

Read more

8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:130 W.O.D.

Read more

8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:162 W.O.D.

Read more

8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:194 W.O.D.

Read more

8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:225 W.O.D.

Read more

8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:221 W.O.D.

Read more