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CFMG Events

SWOD:

Front Squat

6/6/6/6/6

 

WOD:

For Time:

Buy In: 2:00 of accumulated Hollow Rock

60 Sit-Ups

30 Alternating Pistols

40 Sit-Ups

20 Alternating Pistols

Cash Out: 2:00 of accumulated Hollow Rock

 

Please join us THIS Friday, July 10th to help the Boys and Girls Club of Greater San Diego for their Summer Games.  CrossFit Mission Gorge will lead four 30-minute fitness classes for groups of 30-50 children.  RSVP HERE to let us know you will be joining us in coaching, leading, motivating, entertaining, and teaching children about how fun exercising can be!

 

The 5 Best Strength Training Finishers

Analyzing The Handstand Position

When "Healthy Habits" Aren't


SWOD:

A1) Barbell Hip Thrusts 10/10/10/10

A2) Single Leg KB Deadlifts 8/8/8/8 (per leg)

 

WOD:

7 Snatches (95#/65#)

21 Double Unders (Sub=42 Singles)

-7 Rounds for Time-

 

Please join us THIS Friday, July 10th to help the Boys and Girls Club of Greater San Diego for their Summer Games.  CrossFit Mission Gorge will lead four 30-minute fitness classes for groups of 30-50 children.  RSVP HERE to let us know you will be joining us in coaching, leading, motivating, entertaining, and teaching children about how fun exercising can be!

 

Dave Castro On…Enhancing Performance

Locking It Down

10 Primal Foods You Should Eat


SWOD:

A1)    Bench Press 8/8/8/6/6


A2)    200m Sprint on Rower x 5 Sets

 

A3)    GHD Sit-Ups 10/10/10/10/10


A4) Max KB Swings in 1 Minute (HEAVY) x 5 Sets

 

(Rest Approximately 1 Minute Between Exercises)

 

Please join us THIS Friday, July 10th to help the Boys and Girls Club of Greater San Diego for their Summer Games.  CrossFit Mission Gorge will lead four 30-minute fitness classes for groups of 30-50 children.  RSVP HERE to let us know you will be joining us in coaching, leading, motivating, entertaining, and teaching children about how fun exercising can be!

 

A Dose Of Culinary Medicine Sends Med School Students To The Kitchen

Have Coca Cola And PepsiCo Corrupted The Health Sciences?

They Survived Training, Now Female Marines Await Word On Ground Combat


SWOD:

Deadlift 5/5/4/4/4


Hero WOD:

"Marco"

3 rounds for time of:

21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters  (135#)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

 

Hollow Body Position

Power Up Your Core With The Resisted Quadruped Rock

Story In The East

You Need To Squat Deep!

 

SWOD:

Push Press

5/5/4/4/4

 

WOD:

10 Toes-to-Bar

15 KB Swings (70#/53#)

50 Double Unders

200m Run

-4 Rounds for Time-

 

Fitness Organizations Contribute To Confusion About Who You Are And What You Do

Virtuosity 9: Heroes

A Guide To Troubleshooting Your Own Squat Pain


Open Gym 9 AM - Noon

Competitor's Session 9:30am

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day!


Hero WOD:

"Zembiec"

5 Rounds for Time of:

11 Back Squats (185#)

7 Strict Burpee Pull-Ups

400m Run

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th.


SWOD:

Overhead Squat 5/5/4/4/4

Dim lights Embed Embed this video on your site


WOD:

Minute 1: Row For Calories

Minute 2: Alternating Single Arm KB Snatches (53#/35#)

Minute 3: Double Unders

Minute 4: Toes to Bar

Minute 5: Handstand Push-Ups

2 Rounds for Reps

 

Story In The South

Take The Power Away From "I Can Only"

The #1 Exercise You're Probably Not Doing


Page 3 of 131

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08/03/2015

08/03/2015

Team WOD: In teams of two: Buy In: 800m Run (together) 6 Rounds of: 6 Push-Ups 25 Double Unders 10 Kettlebell Swings (70#/53#) *One partner working at a time, each partner completes 3 rounds, then... 6 Rounds of: 10 Toes to Bar 10 Burpees *One partner working at a time, each partner completes 3 rounds, then... Cash Out: 800m Run (together) -For Time-    

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08/01/2015

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07/31/2015

07/31/2015

SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

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07/30/2015

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SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

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07/29/2015

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

7/25/2015

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6/24/2015

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Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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