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CFMG Events

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CrossFit Mission Gorge is excited to bring on Lindsay Schartz as the newest addition to our coaching staff! We are very fortunate to have such an energetic and talented person to join our team.  Lindsay will be coaching the Saturday morning classes at 8 and 9 am, so please be sure to give her a warm welcome!








U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


“Schmalls”

Buy in: 800m Run

-2 Rounds-

50 Burpees

40 Pull-ups

30 Pistols

20 KB Swings (53#)

10 Handstand push-ups

Cashout: 800m run

-For time-


Free Beginner WOD

AMRAP in 15 min

20 Jump rope skips

15 Air squats

10 Burpees

200m run



SWOD: Push-jerk/Split-jerk 4/4/4/4/4

A1) Weighted plank holds, 30 seconds x 4 sets

A2) Bent over DB/KB rows 10/10/10/10 on each arm


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Coach Josh Everett, Split Jerks

CFMG Masters Class this Saturday at 11am


“Newport Crippler”

30 Back squats (at body weight)

1 Mile run

-For time-


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You will use a squat rack to complete your back squats. Bigger classes will go in heats.


CFMG Masters Class this Saturday at 11 am

Coaching the Low Catch

Turkey Curry Recipe


SWOD: Power snatch 3/3/2/2/2

WOD:

9 Power cleans (185#/105#)

9 Toes-to-bar

6 Power cleans

6 Toes-to-bar

3 Power cleans

3 Toes-to-bar

-For time-


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“Partner WOD”

1 Min Partner hand clapping push-ups

1 Min of Double unders

1 Min Rope climb

1 Min Partner med. ball sit-ups

1 Min rest

-3 rounds for total reps-

One partner works at a time during rope climbs and double unders.



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6 Truths About Squats


Foundations starts tonight at 6pm and continues tomorrow and Thursday at the same time.

 


SWOD: Overhead squats 5/5/4/4/4

Good mornings 10/10/8/8/8


Veggie Burgers, Meatless Chicken, and Paleo Bread

What's Floating Around in Your Blood?

Open Gym 9am-Noon

The 5:30am class is so early in the morning that these people show up in their PJs!


WOD:

AMRAP in 15 min

10 KB Swings (70#/53#)

5 OHS (95#/65#)

200m run

Beginner Class at 10am

AMRAP in 15 min

5 Burpees

10 Jumping Pull-ups

15 Rope skips

200m run


How Much Protein Should You Be Eating?

Spicy Salmon Cucumber Bites


Page 69 of 131

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07/28/2015

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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...

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7/27/2015

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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

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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

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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?

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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-

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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...

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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...

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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.

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07/19/2015

07/19/2015

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

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