A+ R A-

CFMG Events

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!


CrossFit Mission Gorge's Whole 30 Challenge starts soon! If you're on Facebook be sure to "like" our CFMG Whole 30 Challenge page.



SWOD: Bench press 8/6/6/4/4

WOD:

AMRAP in 10 min

10 KB Swings (53#/35#)

200m run

10 Toes-to-bar



CFMG Etiquette Reminders

Whole30 Program

Setting the shoulder for the bench


 

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Thursday, September 6th and ends on Saturday, October 6th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days. The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis. Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour, a CFMG Whole 30 Cooking Class, online accountability/support/coach accessibility, and a Whole 30 "progress check" meeting at the halfway point. During the week of the Challenge Kickoff, a baseline WOD(s) will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress! -Besty


 

2011 LCI WODs


SWOD: Snatch 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have about 25 minutes to build up to a 1 RM Snatch. REST/sit down between sets!!! :)

WOD:

50 sit-ups

25 push-ups

-2 rounds for time-

(6 min cap)


Dim lights Embed Embed this video on your site



Tough Mudder, Feb 2012

 

AM vs. PM Challenge WOD

5 Ground-to-overhead (135#/95#)

10 Burpees

200m run

-5 Rounds for time-

Please post your time in seconds so we can easily score this WOD.

10 min = 600

11 min = 660

12 min = 720

13 min = 780

14 min = 840

15 min = 900

16 min = 960

17 min = 1020

18 min = 1080

19 min = 1140

20 min = 1200

 

San Diego Public Market

Muscle-ups at 10,000 Feet

AM vs. PM Challenge WOD happens tomorrow!


No CrossFit Kids tomorrow. Sorry Frown


SWOD: Thrusters 2/2/1/1/1..... Take 20-25 min to build up to a 1RM thruster. Then,

A1) Strict pull-ups max unbroken reps x 3 sets

A2) 200m sprint x 3 sets


Dim lights Embed Embed this video on your site


OPEN Gym 9am-Noon


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening today. Space is limited!

 

8am and 9am classes only today!

 

WOD:

Buy in: 1 Mile run

30 Double unders (90 single unders)

50 Air squats

-3 rounds for time-

 

Dim lights Embed Embed this video on your site


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening tomorrow! Space is limited!

8am and 9am classes only tomorrow


 

 

WOD:

6  Power Clean and jerks (155#/105#)

Rest 1 min

-5 Rounds for time including the rest periods-

Rest 2 min

800m run

50 sit-ups

-For time-

Dim lights Embed Embed this video on your site

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

8am and 9am classes only this Saturday


Throwback pic.


AM vs. PM Challenge WOD

SWOD: *Deadlift 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have between 20-25 minutes to build up to a 1 RM Deadlift. *This is the AM vs. PM Challenge WOD this week. Then,

A1) Plank holds, 45 seconds x 3 sets

Rest 15 sec.

A2) Max Burpees in 30 sec. x 3 sets

Rest 30 sec.


Dim lights Embed Embed this video on your site

Page 78 of 118

Latest W.O.D.

Prev Next

02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

ian - avatar ian 23 Feb 2015 Hits:0 W.O.D.

Read more

02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:61 W.O.D.

Read more

02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:51 W.O.D.

Read more

02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:78 W.O.D.

Read more

02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:85 W.O.D.

Read more

2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:118 W.O.D.

Read more

02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:69 W.O.D.

Read more

02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:73 W.O.D.

Read more

02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

ian - avatar ian 17 Feb 2015 Hits:122 W.O.D.

Read more

02/19/2015

02/19/2015

WOD: 15-12-9: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 12-9-6: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 9-6-3: Thrusters (95#) Pull-Ups -For Time- {youtube}sWdo3dxgROI{/youtube} The Ground And The Fury Split It Up! 3 Steps To Nip Youth Performance Anxiety In The Bud Run This Way   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's...

ian - avatar ian 17 Feb 2015 Hits:162 W.O.D.

Read more

02/18/2015

02/18/2015

Mobility: A1) Olympic Wall Squat; accumulate 2 min x 2 sets A2) Trap Smash; 1 min each arm x 2 sets SWOD: Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor) WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the...

ian - avatar ian 17 Feb 2015 Hits:105 W.O.D.

Read more

2/17/2015

2/17/2015

SWOD: Snatch Grip Deadlifts 5/5/5/5/5 WOD: 1 Min Row for calories 1 Min KB Sumo Deadlift High Pull (70#/53#) 1 Min Burpee Box Jump Overs (24”/20”) 1 Minute Rest -3 Rounds for Total Calories + Reps- {youtube}t_zmJYQ5URw{/youtube} {youtube}zrGJW67x2Ks{/youtube} Confronting the Drinking Problem A Quick Guide to Supplements Everything You Always Wanted To Know About Probiotics   It's Open Season! Here is Why...

ian - avatar ian 16 Feb 2015 Hits:159 W.O.D.

Read more