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CFMG Events

Skill: Double under practice

LCI Competitors should use this time to work on double unders w/ “beast cable”, handstand walks, etc.

WOD:

AMRAP in 15 min

20 KB SDHP (70#/53)

20 Burpees

20 KB Swings (70#/53#)

20 Alternating leg pistols (sub = use modification)

50 Double unders (sub = 50 double under attempts or 100 single unders)

Schedule Change: There will be no 7 pm class this Thursday (8/8)


SWOD: Build up to a 3RM clean and jerk (we will be testing 1RM next week)

A1) Weighted planks 45-60 sec x 4 sets

A2) Walking KB goblet lunges 18 steps x 4 sets


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Dear Melissa

Dear Mark

Schedule Change: There will be no 7pm class this Thursday (8/8)


Skill: Kipping pull-ups, butterfly pull-up, and muscle-up practice

LCI Competitors should use this time to work on double unders w/ beast cable, handstand walks, etc.

WOD:

“Death by pull-ups and burpees”

Minute 1: 1 pull-up and 1 burpee

Minute 2: 2 pull-ups and 2 burpees

Minute 3: 3 pull-ups and 3 burpees.........

Continue this pattern until you can not finish a complete round. Score will be total reps completed including the reps from your failed round :).

Rest for 1 min. then,

800m Run

-for time-


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Open Gym 9am-Noon

 

WOD:

“31 Heroes WOD”

AMRAP in 31 Min.

8 Thrusters (155#/105#)

6 Rope climbs*

11 Box Jumps (30”/24”)

*If you can not climb the rope/or no rope is available we will have a sub. of 6 CTB pull-ups.

Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns form the run the partner will switch. Partners will always pick up where the other partner left off.

Score = Total Reps

 

Mobility:

A1) Wall squat, accumulate 2 min x 2 sets

A2) Shoulder distraction, 1 min each arm x 2 sets

WOD:

21-15-9

Power snatches (95#/65#)

Burpees

-For time-

(6 min cap)


This Saturday (8/3) we will be taking on the 31 Heroes Workout. Please show your support by donating and/or registering for this event. One of our very own, Eric B., was actually there during the events of 8/6/11 and we are priveledged to have him speak this Saturday about that day. He will be present between the 8 am and 9 am classes this Saturday. Please come show your support.


The Science Behind How We Learn New Skills


*SWOD: Power clean|Push press 2|4 2|4 1|2 1|2 1|2


*Sets are meant to be unbroken. Complete all the power cleans first then complete all the reps for the push-presses.

WOD:

20 Seconds max push-ups

Rest 10 Sec.

20 Seconds max sit-ups

Rest 10 sec.

-7 rounds for total reps-



A Life Without our CFMG Family . . . Would Be No Life At All

By Demi Brown


Because of CrossFit Mission Gorge,

we lost weight, we eat healthy, we are strong

we enjoy running, jumping, sweating, . . .

life is easier, moods are lighter, sex is better.

Because of CrossFit Mission Gorge,

we always have moving buddies, drinking buddies, and workout buddies.

Because of CrossFit Mission Gorge,

we have lifelong friends that we can count on for anything we ask of them.

yes, anything.

Because of CrossFit Mission Gorge,

we are part of a community

that helps its members through births, deaths, and scary life tragedies.

Because of CrossFit Mission Gorge,

we are part of a community

and we know that

a life without our CFMG family

would be no life at all.


This Saturday (8/3) we will be taking on the 31 Heroes Workout. Please show your support by donating and/or registering for this event. One of our very own, Eric B., was actually there during the events of 8/6/11 and we are priveledged to have him speak this Saturday about that day. He will be present between the 8 am and 9 am classes this Saturday. Please come show your support.

The Truth Behind (Some) Transformation Photos

 

SWOD: Back squat 5/5/5/5/5

A1) Good mornings 8/8/6/6

A2) Backward sled walk x 4 sets (Go from the middle roll-up door to the end of the building and back.)


This Saturday (8/3) we will be taking on the 31 Heroes Workout. Please show your support by donating and/or registering for this event. One of our very own, Eric B., was actually there during the events of 8/6/11 and we are priveledged to have him speak this Saturday about that day. He will be present between the 8 am and 9 am classes this Saturday. Please come show your support.

16 Ways to Eat Watermelon All Day Long

Dishwasher Cooking?

Paleo Recipe App

Page 61 of 131

Latest W.O.D.

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07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:54 W.O.D.

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:74 W.O.D.

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:41 W.O.D.

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

ian - avatar ian 24 Jul 2015 Hits:49 W.O.D.

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:62 W.O.D.

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:84 W.O.D.

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:100 W.O.D.

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

ian - avatar ian 16 Jul 2015 Hits:112 W.O.D.

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

ian - avatar ian 16 Jul 2015 Hits:84 W.O.D.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

ian - avatar ian 16 Jul 2015 Hits:62 W.O.D.

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07/18/2015

07/18/2015

WOD: AMRAP in 15 Minutes of: Buy In: 500m Row 4 Shoulder To Overhead (115#/75#) 6 Push-Ups 8 V-Ups 24 Double Unders (Sub=48 Single Unders) Finisher: A1) Max L-Sit Hold x 4 Sets A2) Side Planks 1:00/4 Sets Barbell Club: Snatch w/ pause below knee 2/2/2/2/2 Clean and Jerk 1 @ 55%/ 1 @60%/ 1 @65%/ 1 @70%/ 1 @75%/ 1...

ian - avatar ian 16 Jul 2015 Hits:83 W.O.D.

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