A+ R A-

CFMG Events

 

WOD

AMRAP in 6 min

10 Chest-to-bar pull-ups

10 Pistols

Rest 2 min

AMRAP in 6 min

15 kettlebell swings (53#/35#)

15 sit-ups

Rest 2 min

For time

800m run


Upcoming events CFMG Nutrition and Lifestyle Course, RX Jump Rope Clinic, Orange Kettlebell Club Beginner Kettlebell Seminar, CFMG Beach WODs & Cookout Potluck, Ladies Night, & Guys Night

Broad, General, and Inclusive Fitness

The Hopper

Nutrition in 60 Seconds


We like to have Fun!

 

SWOD: 1 Squat clean/5 Push or Split Jerks x 6 sets

You must pass through a full squat before you execute your push/split jerks, i.e. you may power clean and then front squat, or you may squat clean.

Dim lights Embed Embed this video on your site


WOD:

20 Seconds Alternating Jumping Lunges

10 Second rest

20 Seconds Burpees

10 Second rest

-8 Rounds, for total reps-

 

Join us on Tues. Sept 27th from 6pm-7:30pm for the CFMG Nutrition and Lifestyle Course. We highly recommend all members of the CFMG Community take this course. it is also open to the public.

Why You Should Olympic Lift

Running Economy Improves by 8% with Weight Training

Eating Like a Caveman

 

WOD

2011 Open Sectional WOD 11.2

9 Deadlifts (155#/100#)

12 Hand-lift push-ups

15 Box Jumps (24"/20")

-AMRAP in 15 min-

 

Dim lights Embed Embed this video on your site

 

40 Years of Insight, Part 1

Yoga for the Type-A

CFMG Endurance Team


OPEN GYM FROM 10 am to 1 pm

WOD

In honor of 9/11 we decided to do a hero workout today

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in AL Kut, Iraq on Thursday June 8th 2006

"Daniel"

50 Pull ups

Run 400 M

21 Thrusters 95/65 lbs

Run 800 M

21 Thrusters 95/65

Run 400 M

50 Pull ups

-For Time-

 

CrossFit Mission Gorge Endurance Team is here!

Here is the link! Check it out!

We will meet this Tuesday for our first session, 6pm at CFMG.  If you are interested just show up ready to work out.  It will take place during the regularly scheduled WOD, but we will being doing a different (endurance based) workout.

 

Jason C a member here at CFMG just ran the Leadville 100.  Through CF and CF Endurance training he was able to complete this 100 Mile Race in about 29 hours.  If you see him at the gym be sure to congratulate him on this amazing accomplishment!  He sent us over some pics of the race take a look...

 


Jason Crossing Hope Pass during the Leadville 100

Below is one of the aid/rest stations during the Leadville 100


WOD

12 Min to find 1 Rep Max Hanging POWER SNATCH

12 min to find 3 Rep Max Squat Clean (touch and go from the floor)

12 min to find 5 Rep Max PUSH PRESS (from rack)


Kim and Roy getting in an Overhead Squat at Stonehenge.

Elbows High and Outside

Common Push Press Errors

Stacy's Paleo Kitchen

WOD

10 Min of Hand Stand Push Up Work

(if you can not do a Handstand push up there are plenty of progressions we have for you today to work on)

then,

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)

40 Double Unders (160 Singles)

30 Box Jumps (24/20)

20 KB Swings (53#/35#)

3 Rnds

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)


Achieving the Muscle Up

Masters and the CF Games

WOD

Back Squat 3/3/2/2/1/1

then,

100 M Run

15 Air Squats

100 M Run

10 Burpees

6 Rnds

 

Erin getting ready for some heavy front squats during the LCI

 

Two Great Seminars This Month

1) Saturday Sept. 24th we will be holding an Intro to Kettlebell seminar (this event is open to the public) hosted by the Kettlebell Club of San Diego. This seminar will be led by Jason Dobly of Orange Kettlebell Club, and the POC for this seminar of Luis Cortes ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). This is a three hour long seminar and we will be offering two seperate sessions, the first from 9am-Noon and the second from 1:30pm-4:30pm.

What will be taught :

What Kettlebell is

What makes it unique

How to pick it up

How to safely work with momentum

How to maintain your equilibrium


Movements:

Deadlift

Two handed swing

One hand swing

Clean

Press

Sntach


This Seminar is offered at a reasonable price of $97 -or- $48.50 (50% off) for LEO, Military, Firefighters, and CFMG members.

Please RSVP for this event with Luis ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). Also let him know if you are eligable for the 50% off.


2) Sunday Sept. 25 we will be holding a RX Jump Rope Clinic (this event is open to the public) hosted by the RX Jump Rope Team. This Clinic will run from 10am-Noon.

Points covered:

Basic jump rope theory and mechanics (Minimizing Variables)
Bounding efficiency
Proper posture and alignment
Timing and Tempo
Turning mechanics, i.e. Elbows to wrists, dominant and non-dominant tendencies
Rope Tension and Proper Spacing

A lot of time will be spent on building the foundation and honing sound technique and thought processes. Each participant will also be filmed to give them visual feedback on the spot. 

Participants will be doing a ton of jumping, single unders, drills, and double unders. Participants are encouraged to be "rested" for this clinic. 

The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40. Payments will be taken on the day of the event. 

Side-notes:
-We need a minimum of 10 participants and there is a cap of 30 participants. 
-The clinic may run a bit longer depending on the class size and/or need.


Kendrick Farris vs 583#....Squat

Carl Lewis POSE Running

Extra Credit today for these Burpees

Page 91 of 103

Latest W.O.D.

Prev Next

9/3/2014

9/3/2014

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...

ian - avatar ian 02 Sep 2014 Hits:12 W.O.D.

Read more

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:139 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:114 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:30 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:88 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:84 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:108 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:190 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:180 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:208 W.O.D.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:88 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:102 W.O.D.

Read more