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CFMG Events

Open Gym

9am-Noon

Team WOD:

In teams of 3

30 minute AMRAP

Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)

Then, in relay style - all teammates must tag in and out after each station:

Station #1: 2 Rope Climbs

Station #2: 10 Toes to Bar

Station #3: 5 Front Squats (155#/115#)

Station #4: 10 Burpees

Station #5: 5 KB Swings (70#/53#)


Free Beginner WOD at 10am


Why Does The Front Of My Shoulder Hurt?

Buffalo Ranch Stuffed Peppers

Class Action CrossFit

Run When You're 25 For A Sharper Brain When You're 45

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!

 

SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5

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A1) Weighted Pull-Ups 6/6/6/6

A2) Weighted Dips 6/6/6/6

 

The Other Wounds

33 Unbelievable Places To Visit Before You Die

 

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We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised us that she will stop in to visit frequently.  We wish her all the best and know that success will follow her wherever she goes! Please join us in leaving a comment on our Facebook page wishing her well, and giving her some love by letting her know how she has impacted your training at CrossFit Mission Gorge.

 

Skill: Running Skills/Drills

WOD:

10 Static Front Rack Barbell Lunges (135#/95#)

10 Barbell Rows

10 Floor Presses

400m Run

-4 Rounds for Time-

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Big Sugar's Sweet Little Lies

What Is A Blood Moon?

Survivor Mentality


 

 

SWOD:

Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)

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WOD:

AMRAP in 7 Minutes

8 Squat Cleans (135#/85#)

8 Burpees


The F-Word

The Top 100 Hardest Body Exercises Of All Time

The Simple Secret To Meditating (Or Doing Anything) Every Single Day


WOD:

OTMEM for 5 Minutes

5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips)

Rest 3 Minutes

OTMEM for 5 Minutes

3 "Touch and Go" Power Snatches (135#/95#)

Plank hold in the time remaining

Rest 3 Minutes

OTMEM for 5 Minutes

10 Wall Balls (20#/14#)

10 KB Swings (53#/35#)

 

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How To Cook Pete's Paleo Bacon

Antibiotics Have Turned Our Bodies From Gardens Into Battlefields

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course

SWOD:

Squat Clean 5/5/3/3/3

A1) Romanian Deadlifts 8/8/8/8

A2) Max L-sit Hold x 4 Sets

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10 Shocking Photos That Will Change How You See Consumption And Waste

Slow Cooker Osso Buco Stew

The Evolutionary Function Of Laughter

Open Gym

9am-Noon

Page 14 of 104

Latest W.O.D.

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9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups!...

ian - avatar ian 15 Sep 2014 Hits:37 W.O.D.

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:60 W.O.D.

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:23 W.O.D.

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

ian - avatar ian 12 Sep 2014 Hits:86 W.O.D.

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9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

ian - avatar ian 11 Sep 2014 Hits:140 W.O.D.

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

ian - avatar ian 10 Sep 2014 Hits:111 W.O.D.

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9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:98 W.O.D.

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9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

ian - avatar ian 06 Sep 2014 Hits:150 W.O.D.

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9/8/2014

9/8/2014

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

ian - avatar ian 06 Sep 2014 Hits:203 W.O.D.

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9/7/2014

9/7/2014

Open Gym 9am-12pm

ian - avatar ian 06 Sep 2014 Hits:69 W.O.D.

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9/6/2014

9/6/2014

SWOD: Hatch Squat Program: Week 10, Day 2 Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5 WOD: 10-1 Toes to Bar 1-10 Bar Dips Free Intro WOD at 10am Skill: Med Ball Cleans WOD: 5 Wall Ball...

ian - avatar ian 05 Sep 2014 Hits:158 W.O.D.

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9/5/2014

9/5/2014

Skill/Strength: Power Snatch: 3/3/3/3 (work up to weight used in WOD) Buy In: 1 Mile Run 5 Snatch Grip Deadlift (135#/95#) 7 OHS 9 Burpees -3 Rounds- Cash Out: 200m Farmer Carry (53#/35#) -For Time- {youtube}3vlkcqdL784&list=PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} The Definitive Answer To 20 Of Your Biggest Health Questions Beautiful Practice Movement Sequence Motivational Interviewing Techniques To Create Positive Change

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