A+ R A-

W.O.D.

OPEN GYM FROM 10 am to 1 pm

WOD

In honor of 9/11 we decided to do a hero workout today

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in AL Kut, Iraq on Thursday June 8th 2006

"Daniel"

50 Pull ups

Run 400 M

21 Thrusters 95/65 lbs

Run 800 M

21 Thrusters 95/65

Run 400 M

50 Pull ups

-For Time-

 

CrossFit Mission Gorge Endurance Team is here!

Here is the link! Check it out!

We will meet this Tuesday for our first session, 6pm at CFMG.  If you are interested just show up ready to work out.  It will take place during the regularly scheduled WOD, but we will being doing a different (endurance based) workout.

 

Jason C a member here at CFMG just ran the Leadville 100.  Through CF and CF Endurance training he was able to complete this 100 Mile Race in about 29 hours.  If you see him at the gym be sure to congratulate him on this amazing accomplishment!  He sent us over some pics of the race take a look...

 


Jason Crossing Hope Pass during the Leadville 100

Below is one of the aid/rest stations during the Leadville 100


WOD

12 Min to find 1 Rep Max Hanging POWER SNATCH

12 min to find 3 Rep Max Squat Clean (touch and go from the floor)

12 min to find 5 Rep Max PUSH PRESS (from rack)


Kim and Roy getting in an Overhead Squat at Stonehenge.

Elbows High and Outside

Common Push Press Errors

Stacy's Paleo Kitchen

WOD

10 Min of Hand Stand Push Up Work

(if you can not do a Handstand push up there are plenty of progressions we have for you today to work on)

then,

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)

40 Double Unders (160 Singles)

30 Box Jumps (24/20)

20 KB Swings (53#/35#)

3 Rnds

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)


Achieving the Muscle Up

Masters and the CF Games

WOD

Back Squat 3/3/2/2/1/1

then,

100 M Run

15 Air Squats

100 M Run

10 Burpees

6 Rnds

 

Erin getting ready for some heavy front squats during the LCI

 

Two Great Seminars This Month

1) Saturday Sept. 24th we will be holding an Intro to Kettlebell seminar (this event is open to the public) hosted by the Kettlebell Club of San Diego. This seminar will be led by Jason Dobly of Orange Kettlebell Club, and the POC for this seminar of Luis Cortes ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). This is a three hour long seminar and we will be offering two seperate sessions, the first from 9am-Noon and the second from 1:30pm-4:30pm.

What will be taught :

What Kettlebell is

What makes it unique

How to pick it up

How to safely work with momentum

How to maintain your equilibrium


Movements:

Deadlift

Two handed swing

One hand swing

Clean

Press

Sntach


This Seminar is offered at a reasonable price of $97 -or- $48.50 (50% off) for LEO, Military, Firefighters, and CFMG members.

Please RSVP for this event with Luis ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). Also let him know if you are eligable for the 50% off.


2) Sunday Sept. 25 we will be holding a RX Jump Rope Clinic (this event is open to the public) hosted by the RX Jump Rope Team. This Clinic will run from 10am-Noon.

Points covered:

Basic jump rope theory and mechanics (Minimizing Variables)
Bounding efficiency
Proper posture and alignment
Timing and Tempo
Turning mechanics, i.e. Elbows to wrists, dominant and non-dominant tendencies
Rope Tension and Proper Spacing

A lot of time will be spent on building the foundation and honing sound technique and thought processes. Each participant will also be filmed to give them visual feedback on the spot. 

Participants will be doing a ton of jumping, single unders, drills, and double unders. Participants are encouraged to be "rested" for this clinic. 

The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40. Payments will be taken on the day of the event. 

Side-notes:
-We need a minimum of 10 participants and there is a cap of 30 participants. 
-The clinic may run a bit longer depending on the class size and/or need.


Kendrick Farris vs 583#....Squat

Carl Lewis POSE Running

Extra Credit today for these Burpees

WOD

"DT"

12 Deadlifts (155#/105#)

9 Hanging Power Clean (155#/105#)

6 Push Jerk (155#/105#)

5 Rnds

Michele in the LCI with a Sumo Deadlift Super High Pull!

 

We are holding an RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes a custom RX Jump Rope (any color or cable) and the clinic. Clinic only cost is $40. This course is geared towards CrossFit and will help improve your double unders for sure. Dave Newman the creator of the RX Jump Rope will running the course! Let us know if you want to reserve a spot today! Please pay with cash or check to reserve a spot.

 

Getting Stronger and Faster


Holmberg on DT

Happy Labor Day!

Today there will be open Gym from 8am to 11am

Come in and work your weakness or attack a WOD you have been waiting to try!

 

 

John R at the LCI



A little photo shop job by one of Mark Lin's members at CF 858, taken from the LCI


What is Labor Day

Elizabeth Akinwale

 

Open Gym Today: 10am-1pm

Labor Day Open Gym Hours: 8am-11am

 



Page 150 of 169

Latest W.O.D.

Prev Next

12/22/2014

12/22/2014

SWOD: Front Squat, Build up to a 5RM Back squat 5/5/5/5 (3 second pause at bottom) WOD: EMOM for 10 Minutes 3 Deadlifts (You pick the weight) 2 Squat Cleans Are You Vegetarian? It's Probably Just A Phase Are Midwives Safer Than Doctors? Conquer The Art Of The Freestanding Handstand CrossFit Allows Ordinary People To Be Extraordinary CFMG Holiday...

ian - avatar ian 21 Dec 2014 Hits:12 W.O.D.

Read more

12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

ian - avatar ian 14 Dec 2014 Hits:20 W.O.D.

Read more

12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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

Read more

12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:116 W.O.D.

Read more

12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:125 W.O.D.

Read more

12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:163 W.O.D.

Read more

12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:156 W.O.D.

Read more

12/15/2014

12/15/2014

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...

ian - avatar ian 14 Dec 2014 Hits:155 W.O.D.

Read more

12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:89 W.O.D.

Read more

12/13/2014

12/13/2014

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...

ian - avatar ian 09 Dec 2014 Hits:148 W.O.D.

Read more

12/12/2014

12/12/2014

  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...

ian - avatar ian 09 Dec 2014 Hits:150 W.O.D.

Read more

12/11/2014

12/11/2014

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. ...

ian - avatar ian 07 Dec 2014 Hits:174 W.O.D.

Read more