A+ R A-

CFMG Events

WOD:

15 Clean & Jerks 
(185#/155#)

5 Muscle Ups (Sub = CTB Pull-Ups)

12 Clean & Jerks

4 Muscle Ups

9 Clean & Jerks

3 Muscle Ups

-For Time-

(15 Minute Cap)

 

-2 Minute Rest-


10 Minute EMOM of:

Odd: 10 Burpee Box Jumps (30"/24")

Even: 5 Power Snatches (155#/135#)

 


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Upcoming Events At CrossFit Mission Gorge

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!

 

Mobility:

A1) Couch Stretch: 1 Minute per Leg x 2 Sets

A2) Pre-Squat Hip Opener: 1 Minute per Leg x 2 Sets


Hatch Week #9 Day #1

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

Front Squat

5 @ 65%

4 @ 75%

4 @ 80%

4 @ 85%


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Upcoming Events At CrossFit Mission Gorge

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!

Thank you everyone for coming out to commemorate Lt. Michael Murphy on Memorial Day!


SWOD:

Snatch Push Press:

3/3/3/3/3


WOD:

For Time:

Buy in: Row 50 Calories

21 Hang Power Cleans (155#/95#)

21 Toes to Bar

15 Thrusters (155#/95#)

15 Toes to Bar

9 Hang Power Snatches (155#/95#)

9 Toes to Bar


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Upcoming Events At CrossFit Mission Gorge


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!

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. 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.

"Murph"

For Time:


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

 

Upcoming Events At CrossFit Mission Gorge

 

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-12pm


Competitor's Session at 9:30am


WOD:

AMRAP in 6 Minutes

1 Wall Ball Shot (20#/14#)

1 HSPU

1 Pull-Up

2 Wall Ball Shots (20#/14#)

2 HSPUs

2 Pull-Ups

3 Wall Ball Shots (20#/14#)

3 HSPUs

3 Pull-Ups

Continue adding a rep after each round.

-Rest 2 Minutes-

AMRAP in 6 Minutes

Max Distance Row

-Rest 2 Minutes -

AMRAP in 6 Minutes

7 Power Snatches (95#/65#)

7 Burpees Over barbell

 

Free Intro WOD at 10am

Skill: Pull-Ups

WOD:

AMRAP in 12 Minutes

5 Pull-Ups

7 Burpees

9 Air Squats

11 Sit-Ups


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Upcoming Events At CrossFit Mission Gorge

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 #8 Day #2

Back Squat

5 @ 65%

5 @ 65%

5 @ 70%

5 @ 70%

5 @ 70%

Front Squat

5 @ 60%

5 @ 60%

5 @ 60%

5 @ 60%

WOD:

For Time:

40 Double Unders

8 Hang Power Cleans (185#/115#)

30 Double Unders

8 Hang Power Cleans

20 Double Unders

8 Hang Power Cleans

10 Double Unders

 

 

Upcoming Events At CrossFit Mission Gorge

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!

 

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Mobility/Stability:

For quality, not quantity, weight, or time!

A1) KB Windmills: 8/8/8/8 (per arm)

A2) Ring Dips: 8/8/8/8

SWOD:

Snatch Balance + OHS:

3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80%

(Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.)

Snatch with 3-second lift-off:

5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Emphasizing leg drive and controlled bar path during the initial pull to above the knee.


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Upcoming Events At CrossFit Mission Gorge

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!

Page 4 of 129

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07/03/2015

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07/02/2015

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Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

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07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

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06/30/2015

06/30/2015

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6/29/2015

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Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

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06/26/2015

06/26/2015

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06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
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06/24/2015

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06/23/2015

06/23/2015

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06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

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