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CFMG Events


WOD:

OTMEM 10 min

Row for calories (10 for males/8 for females)

Max. burpees in time remaining

-Score is total burpees completed-

Rest 3 min

OTMEM for 10 min

Run 200 m

-Score is successful 200 m runs-

Rest 3 min

OTMEM for 10 min

10 Strict pull-ups

Jumping lunges in the time remaining

-Score is number of jumping lunges completed-


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Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


 



WOD:

800m run

6 Ground to overhead (155#/105#)

10 Box jump overs (24”)

14 toes-to-bar

-4 rounds for time-


Rest 2 min. between rounds


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Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.

 

 



Checkout Kim O. and Kim B. at the top of Mt. Whitney. We are all really proud of you two!

"We called yesterday (Friday June 13) our Whitney WOD, the box step ups prepared us well as we must of done over a 1000 of them yesterday! Thanks for all the support!" - Kim O.


SWOD:

Overhead Squat 5/5/5/5/5 (no more than 70% of 1RM)

A1) Seated Box Jumps 3/3/3/3


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A2) Partner Resisted KB Swings 20/20/20/20


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Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


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Eat Plenty of Probiotic Foods To Lose Belly Fat & Lower Cortisol

 



 

 

WOD:

“Isabel”

30 Snatches (135#)

-For Time-

You may power snatch or squat snatch

(8 min cap)

A1) Hollow Rocks 20/20/20/20

A2) Hip Extensions 10/10/10/10

 

 

 

Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


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Open Gym

9am-Noon

 

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 1 week away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home. RSVP HERE!

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

WOD:

21-15-9

Squat Cleans (135#)

Handstand Push-Ups

-For Time-

Finisher:

A1) L-Sit: max hold x 4 sets

A2) Partner Leg Throws: 15 reps x 4 sets

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Free Intro WOD at 10 am

Skill: Front Squat

WOD:

21-15-9

Front Squats

Burpees

-For Time-

Finisher:

Tabata Sit-Ups

 

How To Improve Your Squat Cleans

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Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 1 week away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home. RSVP HERE!

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

 

WOD:

AMRAP in 10 Minutes

250m Row

20 Sit-Ups


Rest 2 Minutes


AMRAP in 10 Minutes

10 Burpee Pull-Ups

5 Wall Climbs

 

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Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

SWOD: BTN Strict Press 5/5/5/5/5

WOD:

-3 Rounds for Time-

15 Burpees

15 Wall Balls (20#/14#)

15 Hang Power Cleans (135#/95#)

 

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Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Page 7 of 103

Latest W.O.D.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

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8/29/2014

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SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

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8/28/2014

8/28/2014

Skill: Handstand Walk Practice for 10 minutes WOD: 20 Burpee Box Jump Overs (24”/20”) 15 HSPU 600m Run 15 Burpees Box Jump Overs 10 HSPU 400m Run 10 Burpee Box Jump Over 5 HSPU 200m Run -For Time- (15 min cap)   Finisher: 20 KB/DB Walking Lunges x 4 Sets CFMG is excited to add Dan Demory to our staff as a...

ian - avatar ian 27 Aug 2014 Hits:88 W.O.D.

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8/27/2014

8/27/2014

WOD: 1 Min. 15 GHD Sit-ups 1 Min. 10 Deadlifts (225#/135#) 1 Min. 20 Pull-Ups 1 Min. 10 Strict Bar Dips 1 Min. 50 Double Unders (sub = 75 single unders) -3 Rounds-   Please Vote on the Topic for our Next FREE CFMG 101 Session! (Saturday, September 13th from 10am-12pm) Paleo Lunchbox Ideas Back To School: The 70's Versus...

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8/26/2014

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SWOD: Hatch Squat Program: Week 9, Day 1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 45-60 sec. weighted “around the world” planks x 5 sets   Kale Salad with Figs, Prosciutto, and Walnuts Why LeBron James Is Suddenly Skinny Yoga Makes You A Quicker, Better Thinker

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8/25/2014

8/25/2014

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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8/24/2014

8/24/2014

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...

ian - avatar ian 22 Aug 2014 Hits:86 W.O.D.

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8/22/2014

8/22/2014

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

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:172 W.O.D.

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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...

ian - avatar ian 19 Aug 2014 Hits:364 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

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