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CFMG Events

SWOD:

BTN Split Jerks 3/3/3/3/3

A1) GHD Sit-Ups 15/15/15/15

A2) Dumbbell Bench Press 20/20/15/15

 

Free Beginner Class at 10am:

Skill: Air Squat

WOD:

10 KB Swings

10 Air Squats

10 Hand Release Push-Ups

200m Run

-AMRAP in 13 Minutes-

 

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Make Your Produce Go Further

Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.

WOD:

5 Muscle-Ups (sub = 10 CTB Pull-Ups)

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

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Will We Ever Accept That Exercise Is Often The Best Medicine?

Lacing Up And Showing Up

Building A Superhuman Core

3 Reasons You Aren't Getting Any Stronger

SWOD:

Clean Pull/Squat Clean 2/1 2/1 2/1 2/1 2/1

Front Squat w/ 3 Second Pause at Bottom 4/4/4/4/4

 

When In Doubt, Do Front Squats

Seven Habits Of Highly Effective Squatters

Crock Pot Chicken Fajita Bowl


WOD:

“Broomstick Mile”

25 Back Squats (45#/30#/PVC)

25 Front Squats

25 Overhead Squats

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m Run

50 Squat Cleans

400m Run

50 Power Snatch

400m Run

-For Time-

(Pick a weight, 45#, 33#, 30#, or PVC, that you can complete all the reps for each movement without setting the weight down. )


 

10 Great Snack Recipes For Picky Eaters

In Defense Of Pregnant CrossFitting

How To Poop Like A Samurai

World's Greatest Guacamole

Skill: Running Skill Work

WOD:

400m Run

5 Hang Power Snatches (135#/85#)

10 Burpees

15 KB Swings (53#/35#)

-4 Rounds for Time-

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Pulling Positions For The Snatch

CrossFit Is More Than The Games

Rethinking Fat: The Case For Adding Some To Your Diet

SWOD: Split Jerk 5/5/3/3/3

WOD:

20 Alternating Leg Pistols

10 Strict HSPU

-3 Rounds-

(6 Minute Cap)

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The Split Jerk: Start To Finish

The Magic Of Coconut: 10 Sweet And Savory Recipes

Exercises Aim To Reduce ACL Tears In Kids

Why Runners Can't Eat Whatever They Want

Open Gym

9am-Noon

Mobility/Warm-Up:

A1) Banded Good Mornings, 2 sets x 15 reps

A2) Keg Drill, 2 sets x 1 minute

WOD:

"Diane"

21-15-9

Deadlifts (225#/135#)

HSPU

-For Time-

(10 Minute Cap)

Free Beginner WOD at 10am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Burpees

15 Sit-Ups

200m Run

-AMRAP in 13 Minutes-


5 Healthy Spring Salads

Page 13 of 103

Latest W.O.D.

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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:82 W.O.D.

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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:112 W.O.D.

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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:149 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:35 W.O.D.

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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:57 W.O.D.

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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}

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8/21/2014

8/21/2014

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...

ian - avatar ian 20 Aug 2014 Hits:142 W.O.D.

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8/20/2014

8/20/2014

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...

ian - avatar ian 19 Aug 2014 Hits:331 W.O.D.

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8/19/2014

8/19/2014

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

ian - avatar ian 18 Aug 2014 Hits:170 W.O.D.

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8/18/2014

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-

ian - avatar ian 14 Aug 2014 Hits:133 W.O.D.

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8/17/2014

8/17/2014

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,...

ian - avatar ian 14 Aug 2014 Hits:78 W.O.D.

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8/16/2014

8/16/2014

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,...

ian - avatar ian 14 Aug 2014 Hits:105 W.O.D.

Read more