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CFMG Events

SWOD:

Push Press: 5/5/5/5/5

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WOD:

Re-Test of WOD from (04/07/2015)

15 Hand Release Push Ups

15 Box Jumps (24"/20")

AMRAP in 8 Minutes

 

Finisher:

Tabata Abs of Choice

(Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)

 

Magna Carta: 18 Centuries of Liberty

The Average American Woman Now Weighs As Much As The Average 1960s Man

Deadly Myth

 

SWOD:

1 Rep Max Front Squat

 

WOD:

12-10-8 Reps

Deadlifts (315#/205#)

Pistol Squats (Sub = Alt. Leg Jump Lunges)

-For Time-

(Time Cap: 6 Minutes)


Gym Closed

Happy Father's Day!

Skill Review:

Kipping Pull-ups and Bar Muscle-ups

 

WOD:

3 Rounds for Time:

7 Bar Muscle-Ups (Sub = 14 Pull-Ups)

7 Squat Clean & Jerks (205#)

 

Team Finisher:

50m Yoke Carry Sprint Relay

 

Free Intro Workout at 10am

Skill: Overhead Squat

WOD:

8 Overhead Squats

10 Ab-Mat Sit-Ups

8 Jumping Lunges

200m Run

-4 Rounds for Time-

 

 

The Definitive Guide To Napping

Risky Outdoor Play Positively Impacts Children's Health

6 Speed And Power Training Strategies

SWOD:

Hatch Week #12 Day #2

Back Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

 

WOD:

AMRAP in 8 Minutes of:

3 Rope Climbs

6 Single Leg Kettlebell Deadlifts, Right Leg (70#/53#)

6 Single Leg Kettlebell Deadlifts, Left Leg (70#/53#)

9 Russian Kettlebell Swings (70#/53#)

 

The Truth Hurts: Part 1

CrossFit Kids: Divorce And Custody

Pay Now Or Pay Later: A Theoretical Approach To The Cost Of Medical Care

 

WOD:

500m Row

10 Overhead Squats (135#/95#)

10 Burpees

50 Double Unders

10 Overhead Squats

10 Burpees

400m Run

10 Overhead Squats

10 Burpees

 

Post Workout:

Weighted Dips:

8/8/8/8

 

The Only 4 Training Variables You Need To Plan Your Own Workouts

To Dairy Or Not To Dairy?

When It Comes To SPFs And Sunscreens, We're Still In The Dark

 

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Congratulations to Coach James and his fiancée Heather on their recent engagement in Barcelona, España.  We are very happy for you both!


Skill: Using the kip swing for toes to bar

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WOD:

40 Box Jumps (24”/20”)

20 Hand Release Push-ups

10 Toes-to-Bar

30 Box Jumps

15 Hand Release Push-Ups

10 Toes-to-Bar

20 Box Jumps

10 Hand Release Push-ups

10 Toes-to-Bar

10 Box Jumps

5 Hand Release Push-Ups

10 Toes-to-Bar

-For Time-

 

How Should I Treat My Sore And Tight Hip Flexors?

The Benefits Of High Intensity Training

A Theoretical CrossFit Model For Professional Baseball Players

 

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The FREE CFMG Mobility Class Meets TONIGHT at 6pm!


SWOD:

Hatch Week #12 Day #1

Back Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

 

WOD:

15 Shoulder to Overhead (185#/115#)

30 Burpees Over the Barbell

-For Time-


CrossFit Mission Gorge is pleased to welcome one of our own to the team as a mobility coach. Frank will lead a CrossFit Mobility Class on Tuesday Evenings at 6pm, beginning TODAY, June 16th!
Here is a little more about him:

-AHA BLS certified (CPR & AED) for Healthcare providers
-Level I Cicerone (beer server)

Education: 
-SDSU; B.S. Kinesiology (Pre-PT emphasis)
-SDSU; Doctor of Physical Therapy 

"I joined the CFMG community in April 2014, fell in love with atmosphere and support from the CFMG family. I assisted the 2014 LCI as a judge and look forward to participating and supporting future Crossfit events. I also served as an assistant Football coach at Grossmont H.S. 05-06 seasons, and worked through undergraduate and graduate school as a server and bartender (I do love me some good beer and whiskey!)"

 

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How To Crawl Your Way Back To Shoulder Health

 


Page 2 of 129

Latest W.O.D.

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07/05/2015

07/05/2015

Open Gym 9 AM - Noon Competitor's Session 9:30am

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07/04/2015

07/04/2015

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

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07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

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07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:79 W.O.D.

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07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

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06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

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6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

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06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

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06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

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06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

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