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CFMG Events

Best place to park for the 2011 Left Coast invitational

THE GYM WILL BE CLOSED THIS SATURDAY DUE TO THE LEFT COAST INVITATIONAL WE ARE HOSTING! We will post a WOD.  If you are free and want to come cheer on your friends you are welcome to come down! Competition kicks off at 8:30 AM


Shuttle Runs

5 Rnds

Rest 1 Min Between Rnds, Score = Total Time

Rest 5 Min then

12 Deadlifts 185#/135#

12 Burpees



Random Meals and School Lunch Ideas- Everyday Paleo

Jill Spealler comments on her Games Experience

Below is a link to an article by Blair Morrison.  He was a competitor at the 2011 CF Games and he runs a site called Any Where Fit.  He is a big proponent of fitness and chooses to do most of his workouts outside in the elements.  He is a great writer and has put together an interesting piece about fitness and what it means.  Take sometime to sit down, read and absorb this article. 

Fitness is...

"So, essentially, the gym becomes a refuge. Here we have control over our decisions, we make progress every day, and we do it for ourselves. It’s a one-hour vacation from “real” that we need to take and appreciate. Which is why I can never understand why people are afraid of it. Don’t dread this hour, take pleasure in it!"

-Blair Morrison



In Teams of Two, one person working at a time Complete the Following

50 Pull ups

50 KB Swings (53#/35#)

40 Pull ups

40 KB Swings



Rest 3 Min


50 Thrusters (95#/65)

50 Hand Lift Push Ups

40 Thursters

40 Hand Lift Push Ups



Alison's Baby Shower

Finished with Pride: Blair Morrison

Workout outside the Box



Pregnant & Strong!



15 Kettlebell Swings (53#/35#)

200m run

30 Box jumps (24"/20")

200m run

15 Kettlebell sumo deadlift high pulls (53#/35#)

-3 rounds for time-


Free Beginner WOD at 10am

10 Push-ups

10 Air squats

10 Kettlebell Swings

200m run

-AMRAP (As Many Rounds As Possible) in 12 min-

One of our members here at CFMG is Running the Leadville Trail 100 this weekend! Yes a 100 Mile race!  Jason C has been training hard for the past few months using CrossFit and CrossFit endurance programming to prepare for this race.  He has recently met with Coach Dawn Fletcher for some last minute race adjustments and mental preparation.  Be sure to ask him about it when you see him next! We placed a course description and link to the event below.

The 100 Mile back and out course is in the midst of the Colorado Rockies Low point 9,2000 feet, high point is Hope Pass at 12,600 feet. Majority of the race is on forest trails with some mountain roads. Click here for more information on this amazing race!


The Whole9 Seafood Trifecta

Rest Days!


"Bear Complex"

Complete 7 sets of the following sequence

1 Power clean

1 Front squat

1 Push-press

1 Back squat

1 Push-press

-5 rounds-

You can pick the weight you want to use for each round. You may increase or decrease the weight as you move through the rounds. We will post the heaviest weight you use for a given set. Jerking is acceptable as are squat cleans. You can even deadlift and then hang clean. The squats and push presses can be distinct or combined into thrusters, but you can not receive the clean in a squat clean and go directly into a thruster, you must stand first

Rest as much as you need between rounds. You can rest during the set too as long as you are not resting on the ground, even to re-grip.

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Fight Gone Bad 6, Special Operations Warrior Foundation

Are Oats Healthy?



15 Hanging Power Cleans (95#/65#)

30 Double Unders (Substitution = 90 Singles)

-AMRAP in 4 min-


Rest 2 min

5 Strict pull-ups*

10 Shoulder to overhead (95#/65#)

15 Burpees

200m run

-5 Rounds for time-


*For strict pull-ups try to keep your body as rigid as possible, or even put yourself in a hollowed-out position. There should be no movement from the lower body.


The Science of Practical Application

101 Revolutionary Ways to be Healthy

Squat and Sprint

Interested in doing a Swim WOD? Let one of these ladies know, Betsy, Tami, and Erin. Coach Dawn likes to swim too!


We know there has been some concern with the large classes in the evenings, especially on Monday and Tuesday's. Please know Coach Geo and Coach Ian are planning on expanding the size of CFMG in the coming months. Please bear with us until then and keep your fingers crossed. Also, be sure to sign in on our class reservation system in order to prevent classes from becoming too full. You find directions HERE on how to use the reservations system.



A1)Back Squats 12/12/10/10/10

A2) Anchored weighted sit ups 10/10/10/10

The weighted sit-ups will be done with an Ab Mat and dumbbell. Have a partner anchor your feet to the ground while you hold the dumbell on your chest. Your goal it to sit up as far as you can.

B1) Hang power snatch 8/8/6/6/6


Burning Runner: An Inside Look into CrossFit Culture

Cherry Picking, Ducking, and Avoiding WODs


A1) Handstand push-ups 7/7/7/7/7

A2) Pistols 10/10/10/10

Each set of HSPU should be done "unbroken". There will be modifications if you can't complete the handstand push-ups. We will also have modifications for the pistols if you are unable to execute the movement.

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Handlift push-ups

AMRAP in 2 min

Rest 1 min

1 mile run

-For time-

If you are interested in running in the Socal 2012 Tough Mudder please let us know. We'd like to get a team together to run in this event. The more people we get to race the better.

Checkout Paleo Princess Preparations. They will be on site for the 2011 Left Coast Invitational feeding all you Paleo fed athletes

Behind the Scenes Part 1

Behind the Scenes Part 2

CrossFit Mission Gorge would like to formally welcome CrossFit 858 to the San Diego CrossFit Community!



10 One arm single leg kettlebell deadlifts (53#/35#)

15 Kettlebell swings, *CrossFit Games Standard (53#/35#)

10 One arm kettlebell rows (53#/35#)

100 Single unders

-AMRAP in 15 min-

*The CrossFit Games standard for swings is when the bell portion of the kettlebell is in line with the mid-line of your body, your arms, hips, and knees are fully extended.


One arm single leg kettlebell deadlifts

RX Jump Ropes technique flaws


Paleo Coleslaw


½ head Cabbage, chopped into 1”x0.25” shreds

¼ cup Red Onion, diced

½ cup Carrots, shredded

1 Tbsp Coconut crystals

3 Tbsp White Vinegar

1 Tbsp Cider Vinegar

1 Tbsp Cilantro, fresh, chopped

2 Tbsp Almond Milk, unsweetened

¼ cup Paleo mayo, grapeseed or safflower

½ Tbsp Poppy Seeds

Sea Salt and Pepper (to Taste ~ 1 tsp)


Simply chop the cabbage as fine or as thick as you'd like it. Do the same with the onions and carrots, then add them all to a bowl.

For the sauce you can add it to the same bowl with the veggies.

Refrigerate for at least 30 minutes. The time in the fridge will allow the ingredients to soften slightly and soak up each others’ flavors.


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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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