A+ R A-

W.O.D.

WOD

5 OHS (135#/95#)

10 Pull ups

15 Push Ups (no peeling/ go to knees to scale)

400 M Run

20 Min AMRAP

Amy and Deanna working hard as James checks each and every rep

Free 30  Min Massage? Yes Please! Just bring a friend in to sign up and the Massage is on us!

Classic CF Warm up

OHS Prep

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd. Participants will pick either running, rowing or cycling to do 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG.  If you want to help out and drop off toys then drop by anytime during the event!

SWOD

A1) Handstand Push Ups Max Reps x4

A2) 20 Seconds of Hollow Rocks x4

WOD

AMRAP 10 Min

5 Power Cleans (185#/135#)

20 Air Squats

40 Double Unders


Jake Representing CFMG in Second Place

Deanna in Second Place at the Rumble In Paradise Throwdown last weekend

Shelby and Vanessa in 1st and 2nd Place Representing CFMG

 

Movember

2 Day Olympic Lifting Seminar at CFMG with Coach Jesse

 

Toys For Tots Event at CFMG

Starts 7 pm Friday December 2nd and Ends Saturday December 3rd at 7 pm

We are very excited to announce that CFMG Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFMG beginning at 7PM on Friday December 2nd.

Participants will pick either running, rowing or cycling to do: 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours, be a drop off station for Toys for Tots. If you want to participate in the event then please sign up on the whiteboard in the office at CFMG, or RSVP on the link above.  If you want to help out, please stop by and drop off toys anytime during the event! We'll need some company too!

SWOD

Deadlift 6/6/4/4/4

WOD

Buy In: 200M Run

21-15-9

Push Press (115#/85#)

Sit ups

Cash Out: 200 M Run

 

 

Congrats to everyone who competed on Saturday it was awesome to see you represent CFMG!

 

Handstands with Carl P

Andrea Ager's  Won all three OC Throwdown WOD qualifiers. $300 each.  She also won the overall prize of $1,000.  Yup that is $1,900 for three weeks of CrossFit in a local qualifier event! Watch her third WOD HERE

Open Gym today from 10am-1pm

Today we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!

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


WOD:

6 rounds for time

12 Burpees

14 KB Swings (53#/35#)

16 sit-ups

200 m run


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

10 push-ups

10 air squats

10 sit-ups

200m run


A Beginner's Guide to CrossFit

HAPPY 11/11/11!


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"!


SWOD: Front squats 8/8/8/8/8


WOD:

11 Chest to bar pull-ups

11 Box Jumps (24"/20")

11 Squats cleans (95#/65#)

200m Run

-3 Rounds for time-


Butterfly Chest-to-bar pull-up

Coming back from an Injury

Dim lights Embed Embed this video on your site

Happy Birthday Marines!

 

SWOD:

A1) Split -or- push jerk 5/5/5/5/5

A2) "Racked position" mobility drill, 30-40 sec. on each arm x 3 sets


B1) Good mornings 8/8/8/8/8

B2) Plank hold 45-60 sec. x 4 sets


260Kg (572#) Clean and Jerk

94Kg (206#) Clean and Jerk

Coach Betsy on the bike portion of the Fearless Tri held here in San Diego, putting her CrossFit training to work!


WOD:

AMRAP in 18 min

6 Hang power cleans (135#/85#)

4 front squats

2 push-press

400m run


This Saturday we will be holding only the 8am, 9am, and Free Beginner Class at 10am. Join us at CrossFit Elysium for the "Rumble in Paradise"! Good Luck to all those competing!


Braised Wild Boar

Rx-ing and injury prevention


Page 134 of 161

Latest W.O.D.

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:120 W.O.D.

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:63 W.O.D.

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:113 W.O.D.

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:162 W.O.D.

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:203 W.O.D.

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:177 W.O.D.

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:200 W.O.D.

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10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:105 W.O.D.

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10/11/2014

10/11/2014

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at...

ian - avatar ian 10 Oct 2014 Hits:174 W.O.D.

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10/10/2014

10/10/2014

SWOD: Power Snatch 3/3/3/3/3 WOD: 15 Toes-to-Bar 10 Barbell Overhead Lunges (135#/95#) 10 Alternating Leg Pistols -3 Rounds for Time-   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members...

ian - avatar ian 09 Oct 2014 Hits:231 W.O.D.

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