A+ R A-

CFMG Events

Mobility:

A1) Shoulder Distraction; 1 minute on each arm x 2 sets

A2) Olympic Wall Squat; accumulate 2 minutes x 2 sets

WOD:

“Nancy”

400m Run

15 Overhead Squats (95#)

-5 Rounds For Time-

Finisher:

Tabata Sit-Ups

(:20 Seconds of Max Effort Sit-Ups, :10 Seconds of Rest)

Score = The lowest amount of reps completed in any 20 second round.

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Open Gym 9AM-Noon


Team CFMG trains at 9:30AM

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

SWOD:

Clean with 3-second lift-off + Jerk with 3-second pause in split:

2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85%

Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split.

WOD:

In Teams of 2:

12-9-6-3 Reps

Shoulder to Overhead (135#/95#)

Pull-Ups

Lateral Burpees Over Barbell

-For Time-

This WOD is completed relay style. Partner A completes 12 shoulder to overhead then Partner B completes 12 shoulder to overhead, Partner A Completes 12 Pull-ups then Partner B completes 12 pull-ups. Continue this pattern until all reps are complete. after each round teammates will run 200m together.

Post-WOD as a Class:

“Death March”

Sled(s) Drag 400m

Loads TBD

Number of Sleds TBD

Free Intro Workout at 10AM

Skill: Push-Press

WOD:

9 Air Squats

6 Push-Presses (45#)

3 Burpees Over Barbell

200m Run

AMRAP in 13 Minutes

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Hatch: Week #5 Day #2

Back Squat

6 reps @65%

6 reps @75%

6 reps @80%

6 reps @80%

Front Squat

5 reps @60%

5 reps @65%

5 reps @70%

5 reps @70%

 

WOD:

:30 Seconds of Max Squat Cleans (95#)

:30 Seconds in Plank Hold

:30 Seconds of Double Unders/Single Unders

-5 Rounds for Total Squat Clean Reps-


The True Meaning of Physical Therapy: You Are Not Your MRI

Improving The Snatch And Jerk Receiving Positions

The Importance Of Non-Negotiable, "No Matter What," Rules

The 2015 Summertime Special--Extended One More Day!

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer has been extended! You now have until May 1st to take advantage of this huge deal! Still on the fence? Come try our gym FREE for one week.

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


SWOD:

Split Jerk

1 @ 95-100% x 4 sets

WOD:

4 Rounds for Time; 1:00 Rest Between Rounds

7 Thrusters (135#/95#)

14 Toes to Bar

400m Run


The Split Jerk's Not Simple, But It's Easy!

The Hip And Athletic Performance

Your CrossFit Gym Is Only As Scalable As It Feels

4 Ways To Know If Your Beef Is Grass-Fed


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Team CFMG trains tonight at 7PM

SWOD:

Hang Power Clean:

3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%

Clean-Grip Deadlift:

3 @ 75% x 4 Sets


WOD:

Rotate Stations:

:20 Seconds Barbell Bicep Curls (45#/35#)

:10 Seconds Rest

:20 Seconds Ab-Mat Sit-Ups

:10 Seconds Rest

:20 Seconds KB Rows (53#/35#)

:10 Seconds Rest

-6 Rounds for Reps-


Cash Out: 5-5-3-3-1-1 Weighted Strict Dips


Improving The Clean Through A Better Turnover

Context Matters: Additional Factors

5 Supplemental Exercises To Develop A Stronger Deadlift

Pain: The Kind That Goes Away, And The Kind That Doesn't

Do Low Carb Diets Cause Insulin Resistance?


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Hatch: Week #5 Day #1

Back Squat

8 reps @65%

6 reps @75%

4 reps @85%

4 reps @90%


Front Squat

5 reps @70%

4 reps @80%

3 reps @85%

3 reps @90%

WOD:

AMRAP in 5 Minutes

Max Plate Burpees (15#)

Dim lights Embed Embed this video on your site


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category.


SWOD:

Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90%


WOD:

2015 Masters Qualifier Event 4

21-15-9 reps for time of:

Deadlifts (225#/155#)

Box jump (24”/20”)

Handstand push-ups


Ask Greg: Issue 92

Doing What We Hate


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.



Page 3 of 126

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