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CFMG Events

New CFMG Coaching Addition and Changes

We are excited to announce that we are adding to our staff! Please welcome Coach Jessica Muto to the CrossFit Mission Gorge Coaching team. Jessica has been a member of CFMG for over three years. In this time, she has become an avid CrossFitter, successfully attended the CrossFit L1 Seminar, and educated herself on CrossFit and our methods at CFMG. Jessica has been shadowing under Coach Tami for almost 6 months, and has stepped up to the challenge of co-coaching and leading a number of our morning classes. Now it is time for her to do it all on her own, and beginning this week Jessica will be coaching a few of the morning classes. Her normal schedule will be Tuesday and Thursday mornings.

On a sad note, we must announce that Coach Tami will no longer coach the weekly morning classes. Tami recently accepted a full-time job as a medical assistant at Liberty Station. It was not an easy decision for her to make, but it was an opportunity that she could not pass up. It is an understatement to say that Coach Hugs has and will always be an integral part of CFMG. She will be missed, but she is not gone! You can catch Coach Tami during our Free 10am Beginner and Noon Class every Saturday.

 

WOD:

15 Body-Blasters (Push-Up into Pull-Up into Knees to Elbows)

30 Air Squats

400m Run

-3 Rounds for Time-

 

15 Ways To Eliminate Stress In 5 Minutes Or Less

Nutrition In The NBA

 

CFMG New Year's Schedule

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

Open Gym

9am-Noon

CFMG Holiday Schedule

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

WOD:

OTMEM for 12 min

Odd: 15 KB swings (53#/35#)

Even: 5 Power snatches (135#/85#)

-Rest 3 minutes-

OTMEM for 12 min

Odd: 10 Burpees

Even: 10 Box jump overs (24"/20")

 

Free Beginner WOD

AMRAP in 15 min

10 Burpees

12 Sit-ups

14 Air squats

200m run


Asian Cauliflower Fried Rice

Weak For A Week?


CFMG Holiday Schedule

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

8:30am, ladies only class, Noon, and 5pm Classes Only Today

SWOD: Clean and Jerk 3/3/3/3/3

WOD:

Partner Death by pull-ups and dips

First minute: Partner A does 1 pull-up and Partner B does 1 dip, then switch. Rest with remaining time.

Second minute: Partner A does 2 pull-ups and Partner B does 2 dips, then switch. Rest with remaining time.

Third minute: Partner A does 3 pull-ups and Partner B does 3 dips, then switch. Rest with remaining time

...

Continue this way until you can no longer complete the added work within the minute.


Is Splenda Bad For You? (Take A Wild Guess)

25 Ideas For Teaching Your Kids Resiliency


CFMG Holiday Schedule

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

 

Open Gym 10am-1pm


CFMG Holiday Schedule

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm


Stay Classy, San Diego

Drilling Into Our Fear Of The Dentist, And What To Do About It



Gym Closed


Merry Christmas!

Explaining CrossFit To Relatives During the Holidays

How To Build An Indestructible Gingerbread House

CFMG Holiday Schedule

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

 

Open Gym 10am-1pm


San Diego Christmas Eve Activities

Christmas Dinners From Around The World

 

CFMG Holiday Schedule

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm


Please Note: There is NO 7pm Class Tonight!

CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

 

Skill: Ring or Bar Muscle-Ups, Pull-Ups

WOD:

15 Handstand Push-Ups

5 Deadlifts

-5 rounds for time and load-

(Mainsite WOD from 12/16/13)

 

How Household Dogs Protect Against Asthma And Infection

How To Chop Wood

Page 18 of 100

Latest W.O.D.

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

7/20/2014

Open Gym 9am-Noon

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

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7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

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7/13/2014

7/13/2014

Open Gym 9am-Noon

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7/12/2014

7/12/2014

SWOD: Deadlift 6/6/6/6/6 Partner WOD: AMRAP in 20 Minutes 400m Run + 5 HSPU 5 Pull-Ups Partner A runs 400m while Partner B completes AMRAP of 5 HSPU and 5 Pull-ups. Partners switch when Partner A is finished with the run. Score is the total reps the partners complete.

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