A+ R A-

CFMG Events

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 Not Getting Any Better

An Open Letter To Everyone Who Has Told Women, "Don't Get Too Muscular"

Physically Fit Kids Have Beefier Brain White Matter Than Less-Fit Peers

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 (155#/105#)

9 Hang Power Cleans (155#/105#)

4/Arm KB Snatch (53#/35#)

10 V-Ups

9 Push-Ups

8 Chest To Bar Pullups

+

8 Deadlifts (155#/105#)

7 Hang Power Cleans (155#/105#)

3/Arm KB Snatch (53#/35#)

8 V-Ups

7 Push-Ups

6 Chest To Bar Pullups

+

6 Deadlifts (155#/105#)

5 Hang Power Cleans (155#/105#)

2/Arm KB Snatch (53#/35#)

6 V-Ups

5 Push-Ups

4 Chest To Bar Pullups

+

4 Deadlifts (155#/105#)

3 Hang Power Cleans (155#/105#)

2/Arm KB Snatch (53#/35#)

4 V-Ups

3 Push-Ups

2 Chest To Bar Pullups




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


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-

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, heats, and timeline for the weekend can be found HERE.

We will re-open on Monday, August 18th, 2014 at 6:30am for Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.

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, heats, and timeline for the weekend can be found HERE.

We will re-open on Monday, August 18th, 2014 at 6:30am for Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.

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 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, heats, and timeline for the weekend can be found HERE.

WOD:

“Cindy”

AMRAP in 20 Minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

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, 70%x5

Finisher:

100 Hollow Rocks

-For Time-

 

The Mistake That's Costing You Pounds In Your Cleans

Are You An Athlete Or An Exerciser?

Maximizing Power For Runners And Lifters

2014 Left Coast Invitational Schedule/Heats

Page 2 of 103

Latest W.O.D.

Prev Next

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:79 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:105 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:29 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:86 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:79 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:106 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:188 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:176 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:206 W.O.D.

Read more

8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:83 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:101 W.O.D.

Read more

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:130 W.O.D.

Read more