A+ R A-

W.O.D.

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 2 team members simultaneously complete "Couplet #2." Partner A completes 12 and 12 reps while Partner B rests, then they switch.  Then Partner A completes 9 and 9 reps while partner B rests, then they switch.  Then, Partner A completes 6 and 6 reps while Partner B rests, then they switch. If one team is finished with a couplet before the other, they must hold an active squat, back to back, until the other team finishes their couplet. Then, teams switch and complete the next couplet in the same manner before moving onto the "cash out" as a team of 4.

Couplet 1

12-9-6

Hang Clean and Jerk (135#/95#)

Burpees over Barbell

Couplet 2

12-9-6

Power Snatch (135#/95#)

Handstand Push Up

Team of 4 Cash Out:

90 Box Jumps (30"/24″)

90 Chest to Bar Pull-Ups

 

Coconut Milk Hot Chocolate

10 Big Ideas That Could Change Your Life Forever

A New Kind of Resolution for 2015

CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

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

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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! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

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 Lunges (135#/95#)

8 Ring Dips

8 Burpees

-12 Minute AMRAP-


New Study Reveals Most Influential Languages

Rossfit

7 Habits of Successful CrossFit Athletes

When You Burn Off That Fat, Where Does It Go?


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

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 an Injury

"Zone Chronicles: Terminal Survival" with Pat Sherwood


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

 

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

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 you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

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)


Dim lights Embed Embed this video on your site


Paleo or Whole 30? Which is Better?

The Whole9 Holiday Gift Guide

Civilization is Boring

Doctors Dole Out Prescriptions for Exercise

 

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

CFMG Yoga (Free! Bring a mat) at 8am

Open Gym

9am-12pm

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 Expression In Muscles

Chan And Dorain Swim The Ironman Course


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The CFMG 101 Session on Sunday, December 14th from 10:30am-12:30pm is CANCELLED and will be rescheduled soon.

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Page 16 of 183

Latest W.O.D.

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:45 W.O.D.

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

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04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

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04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:71 W.O.D.

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04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

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04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

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04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

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04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 70% of...

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4/9/2015

4/9/2015

Mobility: A1) Bully Stretch, 1 minute each arm A2) Shoulder Distraction, 1 minute each arm A3) Olympic Wall Squats, accumulate 2 minutes WOD: WOD #2 from the CrossFit Elysium Rumble In Paradise Baseline Test AMRAP in 15 Minutes 10 Power Snatches (135#/83# Adv.; 95#/63# Int.) 10 Burpees over the Barbell 20 Alternating Leg Pistols (40 Air Squats Int.)   {youtube}Tj9JbcgZsqc{/youtube} Functional...

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04/08/2015

04/08/2015

  SWOD: Power Clean Above Knee + Front Squat (Load by Feel) 3/3/3/3/3 Clean Grip Deadlift (80% of CDL 1RM) 5/5/5/5/5 Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk) 2/2/2/2/2 Accessory: A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm) A2) 1 Minute Bicycle Crunches x 4   {youtube}RPj1aDZUz7w{/youtube}   Angry Outbursts Really Do Hurt Your Health YOU Be The...

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4/7/2015

4/7/2015

  SWOD: Hatch Cycle, Week #2 Day #1 Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 65% of your 1RM 6 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 6 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your...

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