A+ R A-

CFMG Events

 

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!
  •  

     


     

    SWOD: Squat Snatch 5/5/3/3/3

    OTMEM for 5 min

    200m run

    Max air squats in time remaining


    The Barefoot Backlash: Are The Naysayers Right, After All?

     

    10 Surprising Ways To Use Coconut Oil

     

    • 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 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 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!

    WOD:

    1000m row

    100 Burpees

    75 Sit-ups

    50 Push-ups

    25 HSPU

    -For time-


    Dim lights Embed Embed this video on your site


    Live Like You're Going to Die


    Why a big hug is better than medicine....


    A Weightlifting Lesson From Miley Cyrus


    How far we have come...


    Dim lights Embed Embed this video on your site


    Today marks our 4th Anniversary of business as CrossFit Mission Gorge.  We are beyond proud and humbled at how far we have come, and how much we have grown in the past 4 years.  We thank each and every one of our members, from those who started their CrossFit journey with us recently, to those "OG" members, who believed in us from the very beginning.  You are the backbone of our gym and our community, as well as the reason why our gym is known as one of the most welcoming and friendliest in San Diego.  We also thank our coaches, all of whom started out as members.  Your professionalism, passion for CrossFit, and constant motivation are integral to the successes we have had, as a business and as athletes.  We are truly thankful for all of you, and we are looking forward to celebrating many more PRs and accomplishments with you, both inside and outside of the gym.

     

    Anniversary WOD


    Happy 4th Birthday to CFMG!

    400m run

    4 minutes to reach a 4RM front squat (pull bar from the ground)

    400m run

    40 Pull-ups

    400m run

    4 minutes to reach a 4RM power snatch

    400m run

    40 Alternating leg pistols (sub = 40 Jumping lunges)

    -For time and weight used-


    Bigger classes will share barbells for the 4RMs



    • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
    • 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!

     

    Mobility:

    A1) Shoulder distraction drill, 1 min each arm x 2 sets

    A2) Racked position mobility drill, 1 min each arm x 2 sets

    WOD:

    OTMEM for 20 min

    1 Power Clean

    1 Hang power clean

    1 Jerk

    1 Strict pull-up

    (You pick the weight)

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