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CFMG Events

Open Gym Hours

6:30 AM-10:30 AM

4 PM-7 PM


SWOD: Back Squat, build up to a 3 rep max

rest 5 min

Max. rep set Back Squat (use bodyweight)


WOD:

Every Minute On the Minute (EMOM) for 10 min

Odd: 5 Strict Pull-ups | 5 Strict Push-ups

Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single unders)

 

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces of equipment. We hope to be open for open gym on Wednesday, but we want to make sure the gym is spotless for you all. :) Be sure to check our updates on FaceBook, and thank you for your understanding.


"Home WOD"

1 min max. Air Squats

1 min max. Push-ups

1 min max. Sit-ups

1 min max. Burpees

1 min Rest

-3 rounds for total reps-


Video Contest: First 2 people who post a video on Instagram of themselves completing the "Home WOD" win a prize! Be sure to tag us @CrossFitMissionGorge and use the #CrossFitMissionGorge. Don't forget to include your score!

 

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.


Open Gym

9-12pm

Competitor WOD @ 9:30am

 

WOD:

AMRAP in 15 Minutes of:

Buy In: 500m Row

4 Shoulder To Overhead (115#/75#)

6 Push-Ups

8 V-Ups

24 Double Unders (Sub=48 Single Unders)


Finisher:

A1) Max L-Sit Hold x 4 Sets

A2) Side Planks 1:00/4 Sets


Barbell Club:

Snatch w/ pause below knee 2/2/2/2/2

Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1 @80%


 

 

We are sad to announce that Coach Dan will be leaving CFMG to pursue other endeavors.  Today will be his last day coaching classes.  We wish him nothing but the best, and look forward to seeing him out and about doing great things in the SoCal CrossFit community!

SWOD:

Overhead Squat

5/5/5/5/5

 

WOD:

10 Minute EMOM:

Odd minutes: 3 Hang Power Snatches (Heaviest Possible)

Even minutes: 5 Strict Pull-Ups

 

Dancing And Deadlifts

Coconut And Chocolate Protein Bars

Life After Kids: 4 Weeks To Get Your Fitness Back

Nutrition Is More Than Half The Battle

Greg Everett Quote Collection

 

 

Pre-WOD Mobility:

A1) Banded Shoulder Posterior Capsule Mobilization w/ KB:

1 Minute/Arm x 2 Sets

Dim lights Embed Embed this video on your site

A2) Goblet Squat Hold w/ KB:

1 Minute x 2 Sets

 

WOD:

Partner Workout:

70 KB Swings (70#/53#) (One Person Working at a time)

Partner 400 meter Run

60 Box Jump Overs (24"/20") (One Person Working at a time)

Partner 400 meter Run

50 Toes to Bar

Partner 400 meter Run

40 Thrusters (135#/95#)

Partner 400 meter Run

-For Time-


The CFMG Barbell Class will take place at 6pm today! This class meets on Tuesdays at 5pm and Thursdays at 6pm.  Come work on your technique in all of the lifts and get stronger!

CFMG Barbell Class Programming for Thursday, 6/16 @ 6pm:

Barbell Warmup/Review

Jerk Balance: 3/3/3/3/3

Hang Clean: 3/3/3/3/3

Split Jerk: 5/5/5/5/5


5 Ways To Get The Most Bang For Your Workout Buck

Sanctions Handed Out For Drug Policy Violations

The Three Reasons Most Struggle With The Snatch, Clean & Jerk

 

SWOD:

Deadlift

5/5/5/5/5

 

WOD:

10 Rounds for Time of:

5 Handstand Push Ups

5 Muscle Ups (Sub = 5 Chest to Bar Pull-Ups/MU Progression)

10 Pistol Squats

 

Finisher:

100 Hollow Rocks

 

Eat To Perform: Simple Dietary Advice For The Athlete

10 Primal Foods You Should Eat

Take Back The Fun! What Really Makes You Happy

 

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