A+ R A-

CFMG Events

CrossFit Mission Gorge Membership change: We will no longer offer the 10 class punch card, and the paid in full memberships will not be eligible for another discount (military/LEO/student, etc.). Current members on these plans will be grandfathered in, but new members will not be eligible. Thanks for understanding!

 

Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with and let us know how we are doing. It helps us coach you better! Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter

 

Mobility:

A1) Racked position mob. drill 1 min each arm x 2 sets

A2) Shoulder distraction drill 1 min each arm x 2 sets


WOD:

2 Strict press (135#/95#)

2 Strict pull-ups

200m run

4 Push press

4 Kipping pull-ups

200m run

-4 Rounds for time-


Dim lights Embed Embed this video on your site


How To Stop Overeating In Seconds


Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Occasionally we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with and let us know how we are doing. Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter


SWOD: Front squat 6/6/6/6/6


WOD:

10 Hang squat cleans (95#/65#)

12 Knees to elbows

24 Double unders (sub = 50 single unders)

-AMRAP in 8 min-


Before They Pass Away: A Photographer Looks At Tribes

Embrace The Suck

Mobility:

A1) Keg drill, accumulate 2 min x 2 sets

A2) Bottom up hip mob. 1 min each leg x 2 sets


WOD:

400m run

4 Rounds of “Nate”

400m run

3 Rounds of “Nate”

200m run

2 Rounds of “Nate”

200m run

1 Round of “Nate”

-For time-


"Nate"

2 Muscle-ups (sub = 4 pull-ups)

4 HSPU (sub = 8 hand release push-ups)

8 KB Swings (70#)


Dim lights Embed Embed this video on your site

 

SWOD: Squat snatch 3/3/3/3/3

A1) Snatch pulls 5/5/5/5/5

A2) Hollow rocks 10/10/10/10/10

 

The Ten Commandments Of Calisthenics Mass

Why Your Brain Needs More Downtime

Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!


 

Skill:

OTMEM for 5 min

5 Burpees then jumprope:

Beginners: 50 single unders

Intermediate: 8-10 double unders

Advanced: 40 Double unders

Superduper Advanced: 40 Unbroken double unders


WOD:

4 Burpee box jumps (24”)

6 Bar or ring dips (if you have to scale dip off your box)

8 Sit-ups

-AMRAP 10 minutes-

 

Just Say No: When It Makes Sense Not To Take Your Medicine

 

CrossFit: New Research Puts Popular Workout To The Test


Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Open Gym 9am-Noon

Thank you to everyone who came out to WOD with us for Barbells for Boobs and Lift Up Luke! With your help, we were able to raise $1,520 for our CFMG Barbells for Boobs team, and we know many of you also donated to the Autism Tree Foundation for Lift Up Luke.

We are proud of you for making a difference in our community!

 

  • Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check.  Sign up at the front desk!
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
  • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Please join us today as we WOD for two very important causes; breast cancer prevention and autism awareness.  We will be participating in two fundraiser WODs: Barbells for Boobs and Lift Up Luke, and we hope you can make it out to support us.  Please donate online to our CFMG Team for Barbells for Boobs, or donate online to the Lift Up Luke Foundation and let's make a difference in our community!


The Not So Fast Paleo Food Truck will also be stopping by the gym from 9am-1pm, so come hungry!

 

 

WOD:

“Grace”

30 Clean and Jerks (135#)

-For time-

(10 min cap)

Rest 3 min

“Luke”

AMRAP in 5 min

4 Power cleans (155#/105#)

24 Double unders (sub = 50 singles)

10 Pull-ups

 


Congratulations to Rachel and Mike on the birth of their baby girl, Mia!
She was born on October 17th, 2013 at 8:06 p.m.
She weighs 5 lbs., 8 oz., and is 19.5 inches long.
Mia was born naturally at San Diego's Best Start Birth Center and was a breech baby! Way to go, mama!

 

SWOD:

A1) Bench press 10/10/8/8/8

A2) Ring rows 15/15/12/12/12

B1) Ring push-ups 15/15/15/15

B2) Strict pull-ups 8/8/8/8

 

Divided We Fall


The Best Damn Pushups Article, Period!

 

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th at our 8am, 9am, 10am, and noon class hours.
  • Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm withCoach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check.  Sign up at the front desk!
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you willboth receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
  • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!
  •  

     


    Page 16 of 92

    Latest W.O.D.

    Prev Next

    4/24/2014

    4/24/2014

    WOD: 800m Run 600m Run 400m Run 200m Run 100m Run 50m Run -For Time- 1:1 work to rest ratio Today would be a good day to bring your stopwatch.   Why Babies Are The Next Performance Enhancing Drug AMRAPing With Jason Khalipa A Rough Guide To Spotting Bad Science

    ian - avatar ian 22 Apr 2014 Hits:124 W.O.D.

    Read more

    4/23/2014

    4/23/2014

    Coach Ian reppin' CFMG as he takes a plunge off the Auckland Bridge in Auckland, New Zealand. "Testing" 30 Muscle-Ups -For Time- Or 4 CTB Pull-Ups 4 Hand Release Push-Ups -10 Rounds for Time-   -Rest 2 Minutes-   AMRAP in 4 Minutes Burpee Box Jumps (24"/20")   An Appreciation of Meb Keflezighi Younger Skin Through Exercise From Tex-Mex and Pork Rinds...

    ian - avatar ian 19 Apr 2014 Hits:161 W.O.D.

    Read more

    4/22/2014

    4/22/2014

    "Testing" 30 minutes to build up to a 1RM split jerk + 1 Mile Run -For Time-   Modern Medicine May Not Be Doing Your Microbiome Any Favors Why Is A CrossFit Gym Suing Scientists? Seafood Study: Up To 32% Imported To U.S. Is Caught Illegally

    ian - avatar ian 19 Apr 2014 Hits:128 W.O.D.

    Read more

    4/21/2014

    4/21/2014

    "Testing" 30 minutes to build up to a 1RM clean + Max set of unbroken kipping pull-ups x 1 {youtube}lI0g7DF14vc{/youtube} 14 National Park Week 2014 Events Runners Return To Finish 2014 Boston Marathon

    ian - avatar ian 19 Apr 2014 Hits:179 W.O.D.

    Read more

    4/20/2014

    4/20/2014

    Gym Closed Happy Easter!

    ian - avatar ian 14 Apr 2014 Hits:40 W.O.D.

    Read more

    4/19/2014

    4/19/2014

    WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

    ian - avatar ian 14 Apr 2014 Hits:168 W.O.D.

    Read more

    4/18/2014

    4/18/2014

    U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

    ian - avatar ian 14 Apr 2014 Hits:167 W.O.D.

    Read more

    4/17/2014

    4/17/2014

    SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

    ian - avatar ian 14 Apr 2014 Hits:173 W.O.D.

    Read more

    4/16/2014

    4/16/2014

    Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

    ian - avatar ian 14 Apr 2014 Hits:196 W.O.D.

    Read more

    4/15/2014

    4/15/2014

    SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

    ian - avatar ian 13 Apr 2014 Hits:185 W.O.D.

    Read more

    4/14/2014

    4/14/2014

    WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

    ian - avatar ian 13 Apr 2014 Hits:256 W.O.D.

    Read more

    4/13/2014

    4/13/2014

    Open Gym 9am-Noon

    ian - avatar ian 11 Apr 2014 Hits:55 W.O.D.

    Read more