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CFMG Events

SWOD:

Hang Power Snatch

5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%

Snatch-Grip Deadlift:

5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100%

WOD:

1:00 Row

1:00 Burpees Over Rower

x 4 Sets (Score = Total Burpees)


Built By The Iron

How To Become Gluten Intolerant

5 Myths About Meditation

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 #1

Back Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 65%

5 @ 65%


WOD:
20-16-10-6 Reps For Time:
Box Jumps (24"/20")
KB Swings (70#/53#)
Alternating Leg Pistols
Shoulder To Overhead (115#/75#)


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!

WOD:

2015 Regional Event 6 | The CrossFit Games

5 Rounds for Time:

25-Calorie Row

16 Chest to Bar Pull-Ups

9 Strict Deficit Handstand Push-Ups

(16 Min. Cap)

 

Free Intro WOD at 10am

Skill: Sumo Deadlift High Pull

WOD:

6 Sumo Deadlift High Pulls (45#)

9 Push-ups

12 Kettlebell Swings (35#)

 

Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

 

The Art Of Carrying The Bar

Who Cares About Your Snatch?

Don't Just Sit There!

Hatch Week #7 Day #2

Back Squat

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 85%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

 

WOD:

-6 Minute AMRAP-

1 Box Jump (30”/24”)

1 Burpee

2 Box Jumps

2 Burpees

3 Box Jumps

3 Burpees...

Continue adding one rep after each round.


Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

 

Bands Are For Pushing, Not Pulling

Where Young College Graduates Are Choosing To Live

What Will You Do Today?

SWOD:

Snatch w/ 3 Second Lift-Off

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

WOD:

2015 Regional Event 7 | The CrossFit Games

15 Muscle Ups

5 Rep Clean Ladder

(M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#)

(6 Minute Cap)


Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

Unfit To Print

Chocolate Milk And Rest Days

Using Complexes: When, How, And Why

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

WOD:

2015 Regional Events | CrossFit Games

Event #2, Hero WOD, "Tommy V"

21 Thrusters (115#/75#)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

(16 Minute Cap)


Finisher:

A1) 50m Sled Drag x 4 sets

A2) Max L-Sit Hold x 4 Sets


Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

 

Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

WOD:

Hatch Squat Program

Week 7, Day 1

Back Squat

5 Reps @ 70%

5 Reps @ 80%

2 Reps @ 85%

3 Reps @ 90%

1 Rep @ 100%

Front Squat

5 Reps @ 65%

4 Reps @ 75%

4 Reps @ 80%

4 Reps @ 85%


Finisher:

A1) Strict Toes To Bar 12/12/12/12

A2) Weighted Planks 1:00 x 4 Sets

 

8 Critical Health Reasons For Getting Enough Sleep

King Of CrossFit

Gatorade's Hydration Confessions


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!


SWOD:

Push Press

5/5/4/4/3


WOD:

5 Rounds for Time:

15 KB Swings (70#)

15 Deficit Push-Ups (25# plates)

400m Run


The Kettlebell Swing

College For The Masses

2 Grain Free Breakfast Crepes


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 5 of 129

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07/06/2015

07/06/2015

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

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Open Gym 9 AM - Noon Competitor's Session 9:30am

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07/04/2015

07/04/2015

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,...

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07/03/2015

07/03/2015

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 {youtube}CqnxSlyvr-k{/youtube} 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...

ian - avatar ian 30 Jun 2015 Hits:74 W.O.D.

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07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   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

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

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6/29/2015

6/29/2015

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

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

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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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