SWOD: Front Squat, 20 minutes to build up to a 1 rep max
WOD:
AMRAP in 8 min
1 Push-up
1 Air Squat
1 Burpee
2 Push-ups
2 Air Squats
2 Burpees
3 Push-ups
3 Air Squats
3 Burpees
Continue adding a rep to each movement as you finish each round. If you have a weighted vest today would be a good day to use it.
Open Gym 9am-Noon
Reggie, a CFMG OG
WOD:
75 Double Unders
200m run
50 Sit-ups
200m run
-3 rounds for time-
The Saturday Foundations Session happens today from 11am-1pm!
Membership Dues Increase
On August 1st, we will be raising our membership dues. Current members can be assured that their dues will remain the same. However, if you know of potential members who are hesitant about signing up, I recommend you please let them know about this upcoming change.
Why are we doing this?
Compared to the current CrossFit pricing trends in San Diego, CFMG has been priced on the lower end of the spectrum. I can assure you that we are one of the most proactive and thorough gyms, when it comes to superior coaching and a solid community, but the reviews on Yelp.com and other testimonials speak for themselves. It is time for us to match the current pricing that other San Diego CrossFit gyms currently use. Please consider everything that CFMG has to offer:
-One of the strongest CrossFit communities in S.D. (Thanks to you, our current members)
-Unmatched customer service
-A variety of coaches and coaching styles
-A sizeable facility
-A clean facility
-Intelligent programming
-Competitor sessions
-Regular community gatherings
-A brand new shower
-Friendly for Beginner and Advanced athletes
What will the new rates be?
1 Month of unlimited CrossFit Classes: $160 (no commitment)
6 Month membership: $140 per month (paid monthly)
12 Month membership: $120 per month (paid monthly)
1 Year paid in full: $1200 (a savings of $240)
The Foundations Course: $125 (a one-time payment when you sign up)
Our Class card, Drop-in fees, and specialty classes will be staying the same. You can view our current prices HERE. If you have any questions regarding this upcoming change, please feel free to e-mail us directly at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
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WOD:
5 Deadlifts (315#/225#)
10 HSPU (sub = 10 inverted plyo box push-ups)
20 Box jumps (24"/20")
-3 rounds for time-
(10 min cap)
*Post WOD:
500m row
-For time-
*We will give coaching on how to use the C2 Rower and after you have recovered a bit form the WOD you'll do a 500m row. Remember when I wrote about recording data? This would be something to record 
.
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FREE Beginner WOD at 10am
-AMRAP (As Many Rounds as Possible) in 3 min-
10 Kettlebell Swings
5 Burpees
10 Air squats
5 Push-ups
-4 Rounds-
Rest 1 minute between round
We will Be holding the Saturday Foundations Session tomorrow from 11am-1pm. Please come if you have signed up for Foundations.
Main Site Friday!
50 Air Squats
7 Muscle-ups (sub = 14 CTB Pull-ups)
10 Hang Power Cleans (135#/95#)
-3 Rounds for time-
(17 min cap)
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Checkout these three helpful videos from the Catapult Weightlifting Clinic
We will Be holding the Saturday Foundations Session this Saturday, 11am-1pm. Please come if you have signed up for Foundations.
We will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm classes today.
CrossFit Kids will now be held on Tuesdays and Thursdays for the next two months from 10am-11am starting today.
Partner WOD today!
SWOD:
Strict Press 3/3/2/2/2 (Start at 80% of your 1RM)
WOD:
In Teams of two:
20 Power snatches (95#/95#)
25 Push-ups
20 Toes-to-bar
200m run
-AMRAP in 13 min-
Partners will split the reps up however they'd like, but both partners will run together. You can NOT start your next round until both partners have finished the run. One partner works at a time while the other partner holds a plank position. Partners can not be working on the reps unless the other partner is in the plank position.
Add 10 reps to each movement if in a group of three. Same rules except you can have two people working on the reps while one person is in the plank position or vice-versa.
Upcoming events at CFMG:
Kettlebell Lifting for Fitness (July 28-29)
31 Heroes WOD (Aug. 4th)
Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)
The 2012 Left Coast Invitational (Aug. 18-19)
Today on the Fourth of July we celebrate our independence, and we also take time to honor the patriots who have always defended this independence. No matter what your political views are you still need to know and remember those men and women who served for you! I'd like to share with you the names and faces of a few Marines I had the Honor of serving with who gave their lives in your defense. Each one of these Marines impacted my life. Some in small ways, others in large ways. To their families, please know I'll never forget -Ian
Open Gym today, 9am-11am
WOD:
"Daniel"
50 Pull-ups
400m run
21 Thrusters (95#/65#)
800m run
21 Thrusters
400m run
50 Pull-ups
-For time-
Upcoming events at CFMG:
Kettlebell Lifting for Fitness (July 28-29)
31 Heroes WOD (Aug. 4th)
Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)
The 2012 Left Coast Invitational (Aug. 18-19)
We will Be holding the Saturday Foundations Session this Saturday (6/7), 11am-1pm. Please come if you have signed up for Foundations.
No Classes tomorrow (7/4), we will be holding open gym from 9am-11am only. No morning classes on Thursday (7/5), we will be holding only the Noon, 4pm, 5pm, 6pm, and 7pm.
SWOD:
Cleans 3/3/2/2/2 (Start you first working set at 85% of your 1RM and try to finish at 95% or more of your 1RM)
WOD:
Tabata:
-Flutter Kicks (count each kick as a rep)
-Thrusters (95#/65#)
-Double unders
Rest 2 minutes between each movement.
Tabata = 20 seconds of max effort work followed by 10 seconds of rest for 8 rounds (4 minutes total). Your score is the lowest amount of reps you complete within any 20 second period of work.
How Much Glucose Does Your Brain Really Need?
Spencer Hendel's "Freaky Coincidence"
We will Be holding the Saturday Foundations Session this Saturday, 11am-1pm. Please come if you have signed up for Foundations.
Support Operation Homefront
One of CFMG's members, Kristen G., sent me some info regarding Operation Homefront who will be holding a Back To School Brigade program which will provide backpacks and school supplies to over 3,300 children of military servicemen and women throughout southern California. The cool part is that the law firm that Kristen works at, San Diego Law Firm, will be acting as a drop off location until July 13th. Please checkout the info HERE.
In an effort to get some of you involved and save you a trip to the San Diego Law Firm, CFMG will be accepting donations for the Back To School Brigade program up until July 12th. On July 12th Kristen will collect all the donations and take them to her office. Please donate any of the following: binders, colored pencils, crayons, erasers, filler paper, glue sticks, hand sanitizer, highlighters, pencil pouch, pencil sharpener, pens, 2 pocket folder, ruler, spiral notebook, pencils, or a backpack.
Thank you in advance for supporting this awesome cause. -Ian
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SWOD:
Front Squats 3/3/2/2/2 (Start at 85% of your 1RM)
WOD:
AMRAP in 2 min
10 KB Swings (53#/35#)
10 Burpees
-5 rounds-
Rest 30 seconds between rounds
You will post your total amount of reps completed for all 5 rounds. 1 complete round = 20 reps. Start your next round where you left off.
Upcoming events at CFMG:
Kettlebell Lifting for Fitness (July 28-29)
31 Heroes WOD (Aug. 4th)
Running Seminar w/ CF Endurance Co-Founder Doug Katona (Aug. 11)
The 2012 Left Coast Invitational (Aug. 18-19)
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There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...
ian 13 May 2013 Hits:127 W.O.D.
There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...
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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2
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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...
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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...
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There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you set the KB down complete 10 burpees Post total KB swings to whiteboard {youtube}tJoTVVZadUs{/youtube} Eat, Drink, and Be Whole 30 Beef and Bacon Sweet...
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Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27,...
ian 07 May 2013 Hits:70 W.O.D.
SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- {youtube}4bN_sM86SP4{/youtube} {youtube}xIX8RIYYiSI{/youtube} Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings
ian 07 May 2013 Hits:131 W.O.D.
Skill: 10-15 min of double under practice WOD: “Annie” (Compare to 11/02/12) 50 Double unders 50 Sit-ups 40 Double unders 40 Sit-ups 30 Double unders 30 Sit-ups 20 Double unders 20 Sit-ups 10 Double unders 10 Sit-ups -For time- Double under…
SWOD: Overhead squats 3/3/3/3/3 WOD: AMRAP in 5 min Burpees WOD Penalty: 25 Burpees or less accumulate 5 minutes in a plank position 26-45 Burpees accumulate 4 minutes in a plank position 46-65 Burpees accumulate 3 minutes…
Open Gym 9am-Noon
We are no longer using our yahoo email account (CFMissionGorge@yahoo.com). If you need to reach us via email please use CoachIan@crossfitmissiongorge.com, CoachBetsy@crossfitmissiongorge.com, or CoachTami@crossfitmissiongorge.com. CrossFit Mission Gorge is excited to bring…
SWOD: Push-jerk/Split-jerk 4/4/4/4/4 A1) Weighted plank holds, 30 seconds x 4 sets A2) Bent over DB/KB rows 10/10/10/10 on each arm suiY6lRXST0 ilHRhAYS5d4 Coach Josh Everett, Split Jerks CFMG Masters Class this Saturday at…
“Newport Crippler” 30 Back squats (at body weight) 1 Mile run -For time- tTYCBITD0nA You will use a squat rack to complete your back squats. Bigger classes will go in heats. CFMG Masters Class this…
SWOD: Power snatch 3/3/2/2/2 WOD: 9 Power cleans (185#/105#) 9 Toes-to-bar 6 Power cleans 6 Toes-to-bar 3 Power cleans 3 Toes-to-bar -For time- HQ_qSpEsaRw 4YJ_L7jqgoA
“Partner WOD” 1 Min Partner hand clapping push-ups 1 Min of Double unders 1 Min Rope climb 1 Min Partner med. ball sit-ups 1 Min rest -3 rounds for total reps- One partner works…
Foundations starts tonight at 6pm and continues tomorrow and Thursday at the same time. SWOD: Overhead squats 5/5/4/4/4 Good mornings 10/10/8/8/8 Veggie Burgers, Meatless Chicken, and Paleo Bread What's Floating Around in Your…
