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CFMG Events

 

WOD:

5 Deadlifts (315#/225#)

800m Run

30 Hand release push-ups

-3 Rounds for time-

Free Beginner WOD at 10 am

Skill: Learn and practice the sumo dead-lift high pull

WOD:

8 KB sumo dead-lift high pull (53#/35#)

10 Burpees

12 Sit-ups

200m run

-AMRAP in 14 min-


Coaching the Deadlift


The Deadlift


Please extend your thoughts, prayers, and well wishes to Ted Hoyt, one of CFMG's first members and beloved friend, as he undergoes his second surgery to remove as much of his brain tumor as possible.  We wish Ted a successful surgery and smooth recovery, and expect to see him back in the gym in no time. We WOD for Ted Hoyt!


Coach Betsy in Times Square


Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Wall squat, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM overhead squat


The OHS and Chris Spealler


The Overhead Squat

 


Happy Birthday Coach Makyia


WOD:

OTMEM for 20 min

5 Box Jumps (30”/24”)

8 sit-ups

15 Double unders (sub = 20 unbroken single unders)


Aim to hold the same pace for each round


10 Mistake Women Make With Diets


Donnie Savella: Outworking Paralysis


Box Jumps with Matt Chan

 



 

WOD:

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-ups

-For time-

Compare to 11/16/12.  Aim to PR your 1000m row during this WOD!


Finisher:

30 seconds hallow rock rest 30 sec x 6 sets


3 Important Ab Exercises


You're Never Too Old To Eat Good Food



Mobility:

A1) Foam roll for 2 min x 2 sets. Focus on lats and t-spine

A2) Paleo chair, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM snatch

Finisher

Reverse dumbbell flys 12/12/12/12


Shaping up


How To Train Like An Operator


The Case for Broscience

 



Thanks to everyone who came out for the Squats For A School event this past Saturday. Special thank you to Margaux Alvarez for coming down from the Bay Area to coach us through the "Empower WOD". Good luck at the CrossFit Games this year Margaux!


WOD:

In teams of two:

400m run (together)

150 KB swings (70#/53#)

400m run (together)

Partner A swings the KB while partner B completes Burpees. Burpees may only be completed while one partner is swinging. Partners may alternate between movements. Score will be total time and total burpees.

Finisher:

5 min plank hold

One partner holds the plank position while the other rests. During the 5 minutes at least one partner must be in the plank position.


Open Gym 9 am - Noon

 

SWOD:

Snatch 3/3/2/2/2 (No more than 70% of 1RM)

A1) L-sit, max hold x 3 sets

A2) Deficit HSPU, max reps x 3 sets


Squats For A School event at 10 am



WOD:

“Empower”

9 Burpees

20 KB Swings (53#/35#)

20 Air squats

AMRAP in 14 min

Normal class schedule today but at 10 am we will have a guest coach Margaux Alvarez coming in to lead us through the Squats For A School WOD. This workout is beginner friendly so bring your family and friends out to show some support for Empower Charter School.

Page 6 of 103

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WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

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Open Gym 9am-12pm

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8/23/2014

8/23/2014

CFMG Is Closed Today! Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out! Meet at the park at 10:30am (we will have a CFMG tent and table) WOD will take place on the beach at 10:45am Paleo Potluck to follow (please bring a dish to share; grill...

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8/22/2014

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SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

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8/21/2014

8/21/2014

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

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8/19/2014

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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8/17/2014

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CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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