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CFMG will be closed on June 17th, 18th, and 19th (Friday, Saturday, and Sunday). Please join us at Cal State Long Beach for the CrossFit Games Southwest Regionals. You can find more info about the weekend at this link. We apologize for any inconvenience this may cause.

For those of you who train in the evenings at CFMG please start using our Mind Body Online system to reserve your spots in classes each week. Most of you are already in the system so simply click on the "sign-up" link (upper right-hand side) type in your name under "Is this your first time?", your name should pop up and select "this is me!" to create your account.
Thank you.

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Coach Glassman speaks on the deadlift, a.k.a. the health lift



10 Deadlifts (205#/155#)

1 pull-up

9 Deadlifts

2 Pull-ups

8 Deadlifts

3 pull-ups

7 Deadlifts

4 Pull-ups

6 Deadlifts

5 Pull-ups

5 Deadlifts

6 Pull-ups

4 Deadlifts

7 Pull-ups

3 Deadlifts

8 Pull-ups

2 Deadlifts

9 Pull-ups

1 Deadlifts

10 Pull-ups

-For time-


Taping your hands for pull-ups

Deadlift Position

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course with Coach Dawn. More info here.



-AMRAP in 15 min-

5 Overhead squats (135#/95#)

15 double-unders

200m run

-Rest 2 min-

-AMRAP in 2 min-



Brian MacKenzie of CrossFit Endurance

Kill Your TV: The Season Finale

How to take care of you teeth


10 am to 1 pm


10 Squat Cleans (155#/105#)

10 Burpees

200 M Run

8 Squat Cleans

8 Burpees

200 M Run

6 SC

6 Burpees

200 M Run

4 SC
4 Burpees

200 M Run

2 SC

2 Burpees

-For time-

Jake showing a strong overhead Position in last weeks WOD


No Free Beginner Class Today. We will be hosting our Third Nutrition Round-table from 10am-11am.


If you have ever taken a class coached by anyone listed below, please click on their name to fill out a brief survey in order for us to improve the already amazing coaching you receive. Thank you to all of you who have already filled out these surveys.

Coach Geo

Coach Ian

Coach Dawn

Coach Casey L.

Coach Mark

Jason Khalipa's History with the Squat Clean Thruster

Blair Morrison Functional WOD

Strength WOD

Push Press



10 (total) One Arm KB Push Press (53#/35#)

10 Chest to Bar Pull Ups

10 Box Jumps (24'/20')

5 Rnds

Recovery WOD

If the Foam Roller is not cutting it anymore

Trigger Point Mobility Site


Join us this Saturday from 10am-11am for the CFMG Nutrition Round-table. Having nutrition related problems, or have some info to share with your fellow CFMG Athlete? Come to this!!!!

Below are some pictures highlighting Team Murph from Memorial Day Weekend










20 Push Ups

20 Sit ups

AMRP 5 Min

Rest then

12 Back Squats (135#/95#) (bar comes from the ground)

400 M Run

3 Rnds

Tanya and Kim getting set for some overhead squats


Join us this Saturday from 10am-11am for the CFMG Nutrition Round-table. Having nutrition related problems, or have some info to share with your fellow CFMG Athlete? Come to this!!!!


Below is an interesting take from someone who is not involved with CrossFit.  He talks about the development of the program, CrossFit as a sport and also manages to throw in his own opinion.  His main concern is "form breakdown" which does happen, but we hope everyone at CFMG knows that we strive for perfect form, from our first rep to our last. 

The CrossFit Explosion

Strength WOD




8 Burpees

10 Hanging Power Clean (95#/65#)

8 Min AMRP

Reggie and Darren in the middle of an OHS duel

Lay off the Soda

10 Tips for Real Food Newbies


OTMEM for 10 Min

3 Split Jerks (bar comes from the ground to start)

Score = total weight from all 30 lifts

Example if you successfully Split Jerk 155# 24 times (because you miss 6 lifts) your score is 3,720 lbs.  Try to keep the same weight on the bar for the entire workout, you may drop weight if you need to.

Rest Five min and do the math for your score then,

OTMEM for 8 Min

20 Double Unders

Max KB Swing (53#/35#)

Score = total KB Swings

9 am Class working through the Team WOD on from Saturday

You may have heard some talk about the CrossFit Games Southern California Regionals around the gym or on Facebook.  CFMG is sending two individual Males Coach Ian and Ian L.  We are also competing as a team! Come up to represent and support CFMG for a day or two it will be an amazing event to watch.  More info below or click here.

Cost: $25 (not positive on the price)
When: June 17-19, 2011
Where: California State University Long Beach

1250 Bellflower Boulevard
Long Beach, CA

Venue website: www.longbeachstate.com/index-main.html

Page 154 of 161

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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:56 W.O.D.

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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...

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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...

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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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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

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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

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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...

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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)

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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...

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