A+ R A-

CFMG Events


WOD:

3 Minutes of Hang Cleans (95#/65#)

5 Burpees Every Time the Bar is Dropped

(Score is Total Reps of Hang Cleans)


Rest 1 Minute


2 Minutes of Push-Presses (95#/65#)

5 Burpees Every Time the Bar is Dropped

(Score is Total Reps of Push-Presses)


Rest 1 Minute


2 Minutes of Push-Ups

5 Front Squats (95#/65#) Every Time the Athlete Rests at the Bottom, Breaks Form, Rests on Knees, or Is Not in a Push-Up Plank Position.

(Score is Total Reps of Push-Ups)


Rest 1 Minute


3 Minutes of Double Unders or Single Rope Skips

6 Front Rack Lunges Every Time Athlete Trips Up/Stops Jumping Rope

(Score is Total Reps of Double Unders)

-Post Total Reps-



Free Beginner WOD at 10 am

Skill: Learn the Push-Press

WOD:

5 Push-Presses

10 Static Lunges

15 Sit-Ups

200m Run

-AMRAP in 12 Minutes-


Perfect Soft Boiled Egg Recipe

Conditioning Circuit Design

CVS To Stop Selling Tobacco Products

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

 

SWOD: Deadlift 10/10/10

(65% or more of your 1RM)

WOD:

1st Minute: Row 15 Calories

2nd Minute: 12 Alternating Leg Pistols Squats

3rd Minute: 4 Rope Climbs

4th Minute: 15 Med Ball Cleans (20#)

5th Minute: 5 Wall Climbs

-3 Rounds-

(Post Number of Successful Rounds)


Not About Me Anymore

Your IT Band Is NOT The Enemy

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

WOD:

AMRAP in 10 Minutes

5 Deadlifts (225#/185#)

10 HSPU

15 Double Unders (Sub = 30 Single Skips)

Rest 4 Minutes

AMRAP in 10 Minutes

15 Pull-Ups

10 V-Ups

5 KB Swings (70#/53#)


Found Money

Absolute Vs. Relative Risk: Why You Need To Know The Difference

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

SWOD:

A1) Three Position Snatches (High Hang, Hang, From the Ground) x 5 Sets

A2) Snatch Push-Press 5/5/5/5/5

 

Game Changer: One Simple Thing You Can Stop To Improve Your Life

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Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

WOD:

"Cindy XXX"

10 Pull-Up

20 Push-Up

30 Air Squat

15 Pull-Up

30 Push-Up

45 Air Squat

20 Pull-Up

40 Push-Up

60 Air Squat

25 Pull-Up

50 Push-Up

75 Air Squat

30 Pull-Up

60 Push-Up

90 Air Squat

-For Time-

(20 Minute Cap)


Sprinting For Results

CrossFit, Kevin Ogar, and Questions

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

 

SWOD: Pause Back Squat 5/5/5/5/5 (2 second pause at the bottom)

WOD:

OTMEM for 10 Minutes

6 Box Jumps (30"/24")

12 Toes to Bar


Strength Vs. Endurance: Why You Are Wasting Time At The Gym

10 Common Symptoms Of Gluten Intolerance

Open Gym

9am-Noon

SWOD: Snatch Grip Deadlifts 5/5/5/5

(Do not use the hook grip for this exercise.)

WOD:

1st Minute: 15 Calorie Row

2nd Minute: 15 Clapping Push-Ups

3rd Minute: 4 Rope Climbs

4th Minute: 15 Med Ball Cleans (20#/14#)

5th Minute: 12 KB Swings (70#/53#)

-3 Rounds-

Post number of successful rounds to white board.

Free Beginner WOD at 10 am

AMRAP in 10 Minutes

10 Push-Ups

10 Sit-Ups

10 Air Squats

10 Burpees

 

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Stretching For Strength: 5 Flexibility Standards

Page 7 of 92

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4/21/2014

4/21/2014

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4/20/2014

4/20/2014

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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...

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4/18/2014

4/18/2014

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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

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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...

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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  

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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

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4/13/2014

4/13/2014

Open Gym 9am-Noon

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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:...

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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}

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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...

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