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CFMG Events


40 Unbroken Double Unders

10 Thrusters (135#/95#)

200m Run

20 Box Jumps (24"/20")

10 KB Swings (70#/53#)

-5 Rounds for Time-

(25 Minute Cap)

WE ARE ONE WEEK AWAY FROM THE FIRST OPEN WORKOUT! Sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

What's Wrong With The Modern Diet

A Secret To Becoming Successful

Skill: Review the Split Jerk


OTMEM 7 Minutes

5 Split Jerks (155#/105#)

Max Burpees with Time Remaining within the Minute

Score = Total Burpees


Dim lights Embed Embed this video on your site

Being Both Beauty And Beast

Chimichurri Recipe


OTMEM for 10 Minutes

2 Squat Snatches (@80% of 1RM)

A1) Weighted Box Step-Ups, 16 Steps x 4 Sets

A2) Strict Toes to Bar, 8-10 Reps x 4 Sets

Greg Glassman On The CrossFit Open

Where To Find Ethically Sourced Chocolate

Researchers List Chemicals Endangering "The Next Generation Of Brains"

This Is Your Body Without Sleep (Infographic)

Please Note: There is NO 5:30am or 9:45am Ladies Only Class today, due to the Presidents Day Holiday.  All other classes will run as scheduled.

SWOD: Back Squat 5/5/3/3/3


AMRAP in 4 Minutes

Max Overhead Squats (95#/65#)

*Every time the athlete lowers the bar from overhead, he/she must complete 10 abmat sit-ups.

Score = Total OHS


Apple Cider Vinegar Uses: 10 Ways To Use It Every Day

The Motivation Secret

Open Gym


SWOD: Sumo Deadlift 5/5/5/5/5


3 Rounds: 3 Minutes of Work/1 Minute of Rest

Alternating arms, starting with the right arm:

5 Russian Swings (53#/35#)

5 KB Front Squats

5 KB Push-Press

Free WOD at 10 am

Skill: Learn the Deadlift


5 Deadlifts

10 Burpees

15 Air Squats

200m Run

-AMRAP in 12 Minutes-


What Is Art Therapy?

For The Love Of Coffee

Valentine’s Day Partner WOD—Bring a friend for free!


EMOM, BOTH partners simultaneously complete:

1st Minute: 1 Muscle Up or 1 Chest to Bar Pullup / 1 Box Jump (24"/20")

2nd Minute: 2 Muscle Ups or 2 Chest to Bar Pullups / 2 Box Jumps

3rd Minute: 3 Muscle Ups or 3 Chest to Bar Pullups / 3 Box Jumps

(Add 1 Muscle Up or Chest to Bar Pullup/ 1 Box Jump per minute until the FIRST PERSON fails.)

Score = Total Reps

-3 Minute Rest -


4 Rounds for Time:

1 partner working while other partner is completing max L-sit hold/resting* (see below)

Partners will alternate rounds

15 Power Cleans (135#/95#)

25 Burpees

40 Double Unders (80 Singles)


*Resting partner will have ONE attempt to max L-Sit (for time) during each rest period.  Total (of all 4 rounds) L-Sit time for both partners will be deducted from the overall time of the WOD.


San Diego's 20 Most Romantic Places

Food Love For Valentine's Day


SWOD: Snatch 3/3/3/2/2/2


“7 Minute Abs, 2.0”

1st Minute: GHD Sit-Ups

2nd Minute: Weighted Plank

3rd Minute: V-Ups

4th Minute: Toes to Bar

5th Minute: Ab Mat Sit-Ups

6th Minute: Med Ball Twists

7th Minute: Flutter Kicks

-For Reps-

We Are Just Not Here Anymore

5 Basic Rules Of Weightlifting Gym Etiquette

You Just Had A Crap Training Session: Now What?

Page 14 of 100

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