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CFMG Events

WOD

-15 Min to Find your 1 Rep Max Snatch

-12 Min to Find your 5 Rep Max Hang Power Clean

-9 Min to find your best Max set of Unbroken Double Unders

-6 Min to find your Best Max Set of HandStand Push ups


*No CrossFit Kids class today. We'll be back on the regular schedule Monday.


Don't forget to sign up for Coach Jesse Malcomb's 2 Day Olympic Weightlifting Clinic!

SWOD

Good Mornings 6/6/6/6/6

between each set 30 seconds of planks


WOD

-10 Min AMRAP-

800 M Run (once)

9 Back Squats (155#/105#)

15 Box Jumps (24'/20')


Check your running form with drills like this! Want more? Come to CFMG Endurance class on Tuesdays at 6 pm!


Special End of the Year Announcement

CFMG is proud to announce that on Feb 1st, 2012 we will expanding our current location! We will be occupying 5841 H, some of you may know it as the wall we don't do HSPU on Laughing. This expansion comes at a perfect time as we are almost at capacity for some of our CrossFit Classes.

So what can you expect after this expansion. Well, for starters, MORE ROOM! We are also planning on adding some Olympic Weightlifting platforms, more rubber flooring, and possible another squat/pull-up rig. We will also, overtime, be adding some more pieces of equipment. This extra room will also allow us to have more space for your CrossFit classes, Foundations sessions, and private/semi private personal training sessions. Coach Geo and Coach Ian are also planning on adding an Olympic Weightlifting club and possibly expanding the CrossFit Endurance class to another evening too. We don't have a solid timeline for when all this will be happening, as we have no idea the condition of the space next door. Rest assured that we will be working hard to make this expansion happen quickly and relatively smoothly. Anyone in for an expansion party?!?!

As always, Thank You all for your continued business, hard work, and most importantly your friendship!

WOD

10 Sit ups

10 Toes to Bar

5 Rnds for time


rest 3 min


10 Burpees

10 Shoulder to Overhead (155#/85#)

5 Rnds for time


Solid. Weak core. Tight shoulders.

(Courtesy of CrossFit.com)

 

CFMG's January Referral Program (*It technically started today)

Did you know CFMG now carries Vita Coco? More info HERE.

SWOD

Speed Press (strict) 10 sets of 3 Reps

Rest about 30 Seconds between sets

Use 50-60% of your 1 RM

 

WOD

5 Deadlifts (225#/135#)

400 M Run

5 Deadlifts (225#/135#)

30 Double Unders

-3 Rounds for time-

Working hard during the Christmas Threesome Throwdown


Reebok CrossFit Tour

9 Steps to Successful Nutrition Challenge

We will only be holding an 8 am and 9 am class today!

WOD

"Big Cindy"

10 Pull ups

20 Push Ups

30 Air Squats

20 Min AMRAP

Paleo Restaurant

What Can Power Lifting do for You

CFMG would like to wish you all a Merry Christmas.

*Please remember that we will only be holding the 8am and 9am classes tomorrow.


There is no Noon class today, but we will still be holding the 8am, 9am, and Free Beginner Class at 10am. There is also no Open Gym tomorrow.


"Running Reverse Annie"

200m run

10 Double Unders

10 Sit-ups

200m run

20 Double Unders

20 Sit-ups

200m run

30 Double Unders

30 Sit-ups

200m run

40 Double Unders

40 Sit-ups

200m run

50 Double Unders

50 Sit-ups

-For time-


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 Sit-ups

5 Burpees

10 Air Squats

5 Kettlebell Swings

200m run



SWOD:

Snatch 2/2/2/2/2


WOD:

In teams of two:

200m run

50 Box jumps (24"/20")

200m run

50 Hang power cleans (95#/65#)

200m run

50 Front squats (95#/65#)

-2 rounds for time-

Only one person works at a time, but both partners must run together. The reps will be split up between the partners.


7 Reasons to do a Powerlifting meet

Gluten Free Labeling 101

Dear Mark


Page 81 of 102

Latest W.O.D.

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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:57 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:171 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

ian - avatar ian 18 Aug 2014 Hits:137 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:103 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:49 W.O.D.

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:72 W.O.D.

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:123 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:156 W.O.D.

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:188 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:220 W.O.D.

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:215 W.O.D.

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8/10/2014

8/10/2014

Open Gym 9am-12pm

ian - avatar ian 09 Aug 2014 Hits:125 W.O.D.

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