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CFMG Events

WOD:

15 Muscle-Ups (Modification= 30 Pull-Ups/30 Push-Ups)

800m Run

10 Muscle-Ups (20 Pull-Ups/20 Push-Ups)

400m Run

5 Muscle-Ups (10 Pull-Ups/10 Push-Ups)

200m Run

-For Time-

 

What Is Your Inner Athlete?

Save Your Relationships, Ask The Right Questions

5 Reasons To Eat More Salt

 

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

A1) Bilateral KB/DB Rows 12/12/10/10/10

A2) Weighted Bar Dips 8/8/6/6/6

 

15 Seasoning Blends You Can Make At Home

The Snatch Is Not "Dangerous"

7 Crippling Parenting Behaviors That Keep Children From Growing Into Leaders

SWOD: Squat snatch 4/4/4/4/4

WOD:

OTMEM for 8 minutes

3 Hang Power Snatch

(Use 65%-70% of the weight used for your last set of the SWOD.)

6 Toes to Bar

 

We are excited to partner with another local business, Bare Bones Broth Co., in their quest to bring locally sourced, organic, and delicious bone broth to San Diego residents.  CrossFit Mission Gorge is a designated drop-off location, so please check out their nourishing bone broth selection and order online.

 

Butter, Bacon, And Bone Broth: A Week On The Lakers Diet

If A Time Traveller Saw A Smartphone

WOD:

15 Hang Power Cleans (135#)

15 Burpees

-3 Rounds for Time-

Special Note: We will be filming the 5pm WOD today. If you do not wish to be filmed, please choose another class time. Sorry for any inconvenience!

The Party We All Get To Crash

How To Harness Your Brain's Dopamine Supply And Increase Motivation


Reminder: For this week, CFMG Yoga will be taking place TONIGHT, Monday, January 20th at 8pm! Bring a mat! See you there!


SWOD: Back Squat 8/8/6/6/6

WOD:

AMRAP in 5 minutes

1 Shoulder to Overhead (135#/85#)

1 Push-Up

2 Shoulder to Overhead

2 Push-Up

3 Shoulder to Overhead

3 Push-Up...

Continue adding a rep to each movement as your progress through the WOD.

 

The Backbone Ritual: 6 Moves To Get Your Back Into The Groove

What's Happening: Sugar Science


Open Gym

9 am - Noon

 

Please Note: We will only have the 8am and 9am class today, due to the Rumble in Paradise III taking place at CrossFit San Diego from 7am-5pm.  Please head over to the competition and cheer on your fellow CFMG Athletes!

SWOD: Deadlifts 6/6/4/4/4

Partner WOD:

Buy in: 1000m Row (each partner rows 500m)

-3 rounds-

30 Bar/Ring Dips

150 Double Unders (Sub = 300 Single Unders)

Cash Out: Farmers Walk 200m (53#/35#) (Each partner walks 200m)

-For Time and Total Burpees-

Partners must split the work evenly for the bar/ring dips and double unders. While one partner is working, the other partner is completing burpees. Score is total number of burpees and time.

 

Why Sugar Makes Us Feel So Good

Paleo Nutrition For Healthy Bones And Joints

5 Ways To Stay Connected In Our Digitally Distracted Age

Rumble Competitors,

It saddens me that I will not be able to attend the competition this weekend. As most of you know, I will be in Arizona working a CrossFit Level 1 Seminar.

I am very proud of you all for participating in the Rumble this year. Some of you have competed in this event before and for some of you, this is your first competition. You are all ready! We have worked hard to incorporate all of the movements you will be exposed to in our programming each week, and I have seen most of you investing your own time in order to get ready. Go out there and give it your all. Do not walk away thinking you could have given just a little but more.

I always like to remind all our competitors about sportsmanship. Please remember that you are all ambassadors for CFMG, and that your actions during competition are a direct reflection of yourself and our community. I know that we won't have any problems, but respect the decisions of your judge, respect the facility in which you are a guest, and respect the people hosting/putting on this event. Do not embarrass yourself or your gym.

A few of your coaches will be present the day of the event, so please get with them if you need anything. Again though, you are all ready. I will be receiving updates throughout the day from Tami and Betsy, and know that I will be cheering you all on from Arizona.

Good luck team,

Ian

"I would advise all youths aspiring to athletic fame or a professional career to practice clean living, fair play and good sportsmanship." - Major Taylor

Reminder: There will be NO Free 10am Beginners Class or Noon class on Saturday, January 18th due to the Rumble III.  Please join us in cheering on our CFMG Athletes!

SWOD: Power Snatch 5/5/4/4/4

WOD:

"Death by 10m"

OTMEM Until Failure

10m Run

Increase one 10m run every minute until failure.

(For example, the first minute is 1-10m sprint, the second minute is 2 -10m sprints, the third is 3-10m sprints and so on until you can’t complete X number of sprints in 1 minute.)


How To Listen To Your Instincts: Your Brain Will Thank You!

Kissing: It's Good For You!

Page 19 of 103

Latest W.O.D.

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8/29/2014

8/29/2014

SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:71 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

ian - avatar ian 25 Aug 2014 Hits:149 W.O.D.

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8/26/2014

8/26/2014

SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

ian - avatar ian 25 Aug 2014 Hits:143 W.O.D.

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8/25/2014

8/25/2014

WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

ian - avatar ian 24 Aug 2014 Hits:177 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

ian - avatar ian 22 Aug 2014 Hits:54 W.O.D.

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

ian - avatar ian 22 Aug 2014 Hits:72 W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:90 W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:158 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:347 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:188 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:158 W.O.D.

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