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CFMG Events

WOD:

-3 Rounds for Time-

5 Deadlifts (135#/95#)

5 Power cleans

5 Front squats

5 Jerks

30 Double Unders (Sub = 90 Single Unders)

 

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CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?

Paleo Meal Planning: A How-To

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

Page 20 of 111

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11/26/2014

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11/25/2014

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The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-20-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

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11/24/2014

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11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

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11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

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11/21/2014

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11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

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11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

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11/18/2014

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SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

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11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

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