A+ R A-

W.O.D.

Skill: Handstand Walk Practice for 10 minutes

WOD:

20 Burpee Box Jump Overs (24”/20”)

15 HSPU

600m Run

15 Burpees Box Jump Overs

10 HSPU

400m Run

10 Burpee Box Jump Over

5 HSPU

200m Run

-For Time-

(15 min cap)

 

Finisher: 20 KB/DB Walking Lunges x 4 Sets

CFMG is excited to add Dan Demory to our staff as a coaching intern. Dan has been an athlete and competitor with CFMG for two years, and graduated this May with a B.S. in Kinesiology. He holds a CrossFit Level 1 Trainer Certificate, is a NASM Certified Personal Trainer, and is a USA Weightlifting Level 1 Sports Performance Coach. He brings years of experience as an SDSU Strength and Conditioning Coach and Fire Academy PT Instructor, and we know he will bring great things to CrossFit Mission Gorge. Be sure to give him a warm welcome and expect to see him coaching during the 8:30am weekly classes!

 

Chasing Excellence

Who's In The Office? The American Workday In One Graph

21 GIFs That Explain Mathematical Concepts

Paleo Lunchboxes: Part 5


WOD:

1 Min. 15 GHD Sit-ups

1 Min. 10 Deadlifts (225#/135#)

1 Min. 20 Pull-Ups

1 Min. 10 Strict Bar Dips

1 Min. 50 Double Unders (sub = 75 single unders)

-3 Rounds-

 

Please Vote on the Topic for our Next FREE CFMG 101 Session!

(Saturday, September 13th from 10am-12pm)

Paleo Lunchbox Ideas

Back To School: The 70's Versus Today; A Lot Has Changed

Pediatricians Say Schools Should Start Later For Teens' Health

Lifting Headaches: How to Spot, Avoid, and Remedy Them

SWOD: Hatch Squat Program: Week 9, Day 1

Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1

Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

Finisher: 45-60 sec. weighted “around the world” planks x 5 sets

 

Kale Salad with Figs, Prosciutto, and Walnuts

Why LeBron James Is Suddenly Skinny

Yoga Makes You A Quicker, Better Thinker

WOD:

Score is total reps of the following barbell complex:

1 Deadlift (135#/95#)

1 Hang Clean

1 Shoulder to Overhead

6 minutes each round; 3 minutes of recovery between rounds

Round #1: Row 600m, then complete AMRAP of the barbell complex

-rest 3 min-

Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of the barbell complex

-rest 3 min-

Round #3: 600m Run, then complete AMRAP of the barbell complex

 

Paleo Lunchboxes

6 Ingredient Slow-Cooker Pot Roast Recipe

Glass-Free Menagerie: The New Zoo

 

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Open Gym 9am-12pm

CFMG Is Closed Today!


Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!

Meet at the park at 10:30am (we will have a CFMG tent and table)

WOD will take place on the beach at 10:45am

Paleo Potluck to follow (please bring a dish to share; grill will be available)

Bring your family and friends!

Kellogg Park at La Jolla Shores

(Camino Del Oro and Vallecitos)


SWOD: Hatch Squat Program: Week 8, Day 2

Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5

Front Squat: 60%x5, 60%x5, 60%x5, 60%x5

WOD:

1/Arm KB Push-Press

1/Arm KB Row

1/Leg KB Static Lunge*

-6 Minute AMRAP-

*Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)

 

How To Analyze Which Of Your Lifts Need Attention

Amazing Grace

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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 Not Getting Any Better

An Open Letter To Everyone Who Has Told Women, "Don't Get Too Muscular"

Physically Fit Kids Have Beefier Brain White Matter Than Less-Fit Peers

Page 15 of 168

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12/15/2014

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SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/13/2014

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WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

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  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

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SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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12/10/2014

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There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

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SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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12/08/2014

12/08/2014

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12/07/2014

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