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W.O.D.

HAPPY BIRTHDAY COACH BETSY!


Open Gym

9am-12pm

WOD:

AMRAP in 20 Minutes:

400m Run

Then, 2 rounds of:

6 Power Snatches (95#/65#)

8 Sumo Deadlift High Pulls (95#/65#)

20 Double Unders (Sub = 60 Single Unders)

 

Free Intro. Class at 10 am

Skill: Front Squat Practice

WOD:

10 Front Squats (45#/30#)

10 Push-Ups

10 Sit-Ups

10 Burpees

200m Run

AMRAP in 15 Minutes


The Heart Association's Junk Science Diet

Sensitive To Gluten? A Carb In Wheat May Be The Real Culprit

WOD:

“Tabata Fun”

Tabata Row for max distance

Rest 2 minutes

Tabata Sit-ups

Rest 2 minutes

Tabata Burpees

Rest 2 minutes

Tabata KB Swings (53#/35#)

 

How To Make Nontoxic Homemade Sunscreen

CrossFit Tour: Island Life

The Night Shift


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


SWOD: 2 Snatch Pulls|1 Snatch x 5 Sets

A1) Snatch Grip Bent Over Rows 6/6/6/6 (Use straps, if needed)

A2) GHD Sit-Ups 10/10/10/10


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Pulling Positions For The Snatch

Orange Sriracha Chicken

Chemicals In Soap Can Cause Male Infertility

"Fed Up" Asks, "Are All Calories Equal?"


FREE Movement RX mobility workshop at CrossFit Mission Gorge TOMORROW, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


WOD:

800m Run

15 Hang Squat Cleans (135#/95#)

15 Toes-To-Bar

-3 Rounds For Time-

Finisher:

“Texas Push-Up Challenge”

1 Push-Up|Stand

2 Push-Ups|Stand

3 Push-Ups|Stand….

Work up to 10 Push-Ups|Stand

(3 Minute Cap)

 

How To Improve Your Squat Cleans

The Future Is Now

Effects Of Consuming A High Protein Diet On Body Comp. In Resistance Trained Indiv.


FREE Movement RX mobility workshop at CrossFit Mission Gorge THIS Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


Mobility:

A1) Bottom up hip mob drill, 1 min each leg x 2 sets

A2) 2 minutes of self myofascial release on posterior chain. Use lacrosse ball or foam rollers.

Skill: Handstand and Handstand push-up practice. Use this time to also figure out what modification you are going to use for the HSPU.


WOD:

“Diane”

21-15-9

Deadlifts (225#)

HSPU

-For Time-

(12 Minute Cap)

 

How To Scale "Diane" And Tame The WODs

How Food Companies Court Nutrition Educators With Junk Food


FREE Movement RX mobility workshop at CrossFit Mission Gorge THIS Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


SWOD: 3 BTN Jerks|1 OHS x 5 sets

A1) Romanian deadlifts 6/6/6/6

A2) Weighted plank hold 45-60 sec x 4 sets


Dim lights Embed Embed this video on your site

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


The Overhead Squat Is A Punk

Birth Of New Brain Cells Might Erase Babies' Memories

Thomas Edison And The Cult Of Sleep Deprivation

 

Open Gym 9 am-12


CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


Page 17 of 158

Latest W.O.D.

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9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

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9/29/2014

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Skill: Ring Muscle-Ups WOD: Main Site WOD from 9.24.14 -3 Rounds for Time- 400 Meter Run 21 Sumo Deadlift High Pulls (75#) 12 Burpees, Jumping Over the Barbell   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

ian - avatar ian 22 Sep 2014 Hits:98 W.O.D.

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on...

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

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9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

ian - avatar ian 21 Sep 2014 Hits:177 W.O.D.

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

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9/21/2014

9/21/2014

Open Gym 9am-12pm

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9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

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9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

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