A+ R A-

CFMG Events

WOD:

40 Unbroken Double Unders

10 Thrusters (135#/95#)

200m Run

20 Box Jumps (24"/20")

10 KB Swings (70#/53#)

-5 Rounds for Time-

(25 Minute Cap)


WE ARE ONE WEEK AWAY FROM THE FIRST OPEN WORKOUT! Sign up today! Click here for details. Register anytime from Now-Feb 27th. Be sure to select CrossFit Mission Gorge as your affiliate and select team “CrossFit Mission Gorge.” Starting Thursday, February 27th at 7pm, CF Headquarters will release a workout that you will have until the following Monday at 5pm to complete and submit your score online (by logging into your CF Games profile). This will continue for 5 weeks total, and we will be programming the Open workouts into regular Saturday classes.

What's Wrong With The Modern Diet

A Secret To Becoming Successful

Skill: Review the Split Jerk

WOD:

OTMEM 7 Minutes

5 Split Jerks (155#/105#)

Max Burpees with Time Remaining within the Minute

Score = Total Burpees

 

Dim lights Embed Embed this video on your site

Being Both Beauty And Beast

Chimichurri Recipe

WOD:

OTMEM for 10 Minutes

2 Squat Snatches (@80% of 1RM)

A1) Weighted Box Step-Ups, 16 Steps x 4 Sets

A2) Strict Toes to Bar, 8-10 Reps x 4 Sets


Greg Glassman On The CrossFit Open

Where To Find Ethically Sourced Chocolate

Researchers List Chemicals Endangering "The Next Generation Of Brains"

This Is Your Body Without Sleep (Infographic)

Please Note: There is NO 5:30am or 9:45am Ladies Only Class today, due to the Presidents Day Holiday.  All other classes will run as scheduled.

SWOD: Back Squat 5/5/3/3/3

WOD:

AMRAP in 4 Minutes

Max Overhead Squats (95#/65#)

*Every time the athlete lowers the bar from overhead, he/she must complete 10 abmat sit-ups.

Score = Total OHS

 

Apple Cider Vinegar Uses: 10 Ways To Use It Every Day

The Motivation Secret

Open Gym

9am-Noon

SWOD: Sumo Deadlift 5/5/5/5/5

WOD:

3 Rounds: 3 Minutes of Work/1 Minute of Rest

Alternating arms, starting with the right arm:

5 Russian Swings (53#/35#)

5 KB Front Squats

5 KB Push-Press

Free WOD at 10 am

Skill: Learn the Deadlift

WOD:

5 Deadlifts

10 Burpees

15 Air Squats

200m Run

-AMRAP in 12 Minutes-

 

What Is Art Therapy?

For The Love Of Coffee

Valentine’s Day Partner WOD—Bring a friend for free!

“THE BREAKUP”

EMOM, BOTH partners simultaneously complete:

1st Minute: 1 Muscle Up or 1 Chest to Bar Pullup / 1 Box Jump (24"/20")

2nd Minute: 2 Muscle Ups or 2 Chest to Bar Pullups / 2 Box Jumps

3rd Minute: 3 Muscle Ups or 3 Chest to Bar Pullups / 3 Box Jumps

(Add 1 Muscle Up or Chest to Bar Pullup/ 1 Box Jump per minute until the FIRST PERSON fails.)

Score = Total Reps

-3 Minute Rest -

“THE MAKEUP”

4 Rounds for Time:

1 partner working while other partner is completing max L-sit hold/resting* (see below)

Partners will alternate rounds

15 Power Cleans (135#/95#)

25 Burpees

40 Double Unders (80 Singles)

 

*Resting partner will have ONE attempt to max L-Sit (for time) during each rest period.  Total (of all 4 rounds) L-Sit time for both partners will be deducted from the overall time of the WOD.

 

San Diego's 20 Most Romantic Places

Food Love For Valentine's Day

 

SWOD: Snatch 3/3/3/2/2/2

WOD:

“7 Minute Abs, 2.0”

1st Minute: GHD Sit-Ups

2nd Minute: Weighted Plank

3rd Minute: V-Ups

4th Minute: Toes to Bar

5th Minute: Ab Mat Sit-Ups

6th Minute: Med Ball Twists

7th Minute: Flutter Kicks

-For Reps-


We Are Just Not Here Anymore

5 Basic Rules Of Weightlifting Gym Etiquette

You Just Had A Crap Training Session: Now What?

Page 6 of 92

Latest W.O.D.

Prev Next

4/21/2014

4/21/2014

"Testing" 30 minutes to build up to a 1RM clean + Max set of unbroken kipping pull-ups x 1 {youtube}lI0g7DF14vc{/youtube} 14 National Park Week 2014 Events Runners Return To Finish 2014 Boston Marathon

ian - avatar ian 19 Apr 2014 Hits:99 W.O.D.

Read more

4/20/2014

4/20/2014

Gym Closed Happy Easter!

ian - avatar ian 14 Apr 2014 Hits:23 W.O.D.

Read more

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:153 W.O.D.

Read more

4/18/2014

4/18/2014

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...

ian - avatar ian 14 Apr 2014 Hits:154 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:163 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -8 Rounds for Time- 1:1 work to rest ratio *Today would be a good day to bring a stopwatch. Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds   Why You Should Sprint Train Abs/Back: What Does It All Mean? The Grumpy Point: When A...

ian - avatar ian 14 Apr 2014 Hits:185 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   Egg Carton Labels: Everything You Need To Know The Most Important Diet Question (That You Probably Aren't Asking) University Of Nevada, Reno: Healthy Culture  

ian - avatar ian 13 Apr 2014 Hits:170 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:244 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:43 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: In teams of 3 30 minute AMRAP Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time) Then, in relay style - all teammates must tag in and out after each station: Station #1: 2 Rope Climbs Station #2: 10 Toes to Bar Station #3:...

ian - avatar ian 10 Apr 2014 Hits:177 W.O.D.

Read more

4/11/2014

4/11/2014

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!   SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5 {youtube}ZlCZ6vtU59g{/youtube} A1) Weighted Pull-Ups 6/6/6/6 A2) Weighted Dips 6/6/6/6   The Other Wounds 33 Unbelievable Places To Visit Before You Die   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:225 W.O.D.

Read more

4/10/2014

4/10/2014

We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised...

ian - avatar ian 08 Apr 2014 Hits:305 W.O.D.

Read more