A+ R A-

W.O.D.

SWOD:

A1) Dumbbell Bench Press

15/15/15/15

A2) Ring Rows (Adv. Elevated Ring Rows)

10/10/10/10

 

WOD:

For Time:

40 Burpees

40 Goblet Squats (70#/53#)

40 Alternating Single Arm DB Power Snatch (53#/35#)

40 Sit-Ups

 

The CFMG Barbell Class begins today during the 5pm class.  This class meets every Tuesday and Thursday at 5pm

This will be a different workout than what our regularly programmed WOD. We will be focusing on building better technique and strength utilizing powerlifting and Olympic weightlifting movements.

CFMG Mobility meets with Frank on the Open Gym side at 6pm.

*Both classes are included in your membership!

The Ultimate Guide To Rows For Every Athlete

Story In The Pacific

Coaching Isn't All Selfies And Hashtags



SWOD

Push Press

5/5/5/5/5


WOD

For Time:

15 Wall Balls (20#/14#)
15 Hang Power Cleans (135#/95#)
800m Run
12 Wall Balls (20#/14#)
12 Hang Power Cleans (135#/95#)
400m Run
9 Wall Balls (20#/14#)
9 Hang Power Cleans (135#/95#)
200m Run

 

A Quick Guide To Supplements

Weightlifting Training Frequency For Adults

Inside The World's Largest Food Company You've Probably Never Heard Of



Open Gym and Competitor Training  9:30 AM - Noon

WOD:

10 Minute AMRAP

4 Push Jerks (135#/95#)

8 Power Cleans (135#/95#)

12 Burpees


-Rest 5 Minutes-


10 Minute AMRAP

3 Rope Climbs

5 KB SDHP (70#/53#)

7 Box Jumps (24"/20")

 

Free Beginner WOD at 10am

Skill:

Push Jerk

WOD:

6-9-12 Reps of:

Push Jerks

Burpees

Kettlebell Swings

 

Please join us for a FREE mobility session today at 10am with Matt in the Open Gym side!

 

Weightlifting Technique With Evidence: Lifting The Feet In The Snatch And The Clean

Rowing Is Here And It's For Everyone

The Writing Assignment That Changes Lives

 


SWOD:

Front Squat

6/6/6/6/6

 

WOD:

For Time:

Buy In: 2:00 of accumulated Hollow Rock

60 Sit-Ups

30 Alternating Pistols

40 Sit-Ups

20 Alternating Pistols

Cash Out: 2:00 of accumulated Hollow Rock

 

Please join us THIS Friday, July 10th to help the Boys and Girls Club of Greater San Diego for their Summer Games.  CrossFit Mission Gorge will lead four 30-minute fitness classes for groups of 30-50 children.  RSVP HERE to let us know you will be joining us in coaching, leading, motivating, entertaining, and teaching children about how fun exercising can be!

 

The 5 Best Strength Training Finishers

Analyzing The Handstand Position

When "Healthy Habits" Aren't


SWOD:

A1) Barbell Hip Thrusts 10/10/10/10

A2) Single Leg KB Deadlifts 8/8/8/8 (per leg)

 

WOD:

7 Snatches (95#/65#)

21 Double Unders (Sub=42 Singles)

-7 Rounds for Time-

 

Please join us THIS Friday, July 10th to help the Boys and Girls Club of Greater San Diego for their Summer Games.  CrossFit Mission Gorge will lead four 30-minute fitness classes for groups of 30-50 children.  RSVP HERE to let us know you will be joining us in coaching, leading, motivating, entertaining, and teaching children about how fun exercising can be!

 

Dave Castro On…Enhancing Performance

Locking It Down

10 Primal Foods You Should Eat


SWOD:

A1)    Bench Press 8/8/8/6/6


A2)    200m Sprint on Rower x 5 Sets

 

A3)    GHD Sit-Ups 10/10/10/10/10


A4) Max KB Swings in 1 Minute (HEAVY) x 5 Sets

 

(Rest Approximately 1 Minute Between Exercises)

 

Please join us THIS Friday, July 10th to help the Boys and Girls Club of Greater San Diego for their Summer Games.  CrossFit Mission Gorge will lead four 30-minute fitness classes for groups of 30-50 children.  RSVP HERE to let us know you will be joining us in coaching, leading, motivating, entertaining, and teaching children about how fun exercising can be!

 

A Dose Of Culinary Medicine Sends Med School Students To The Kitchen

Have Coca Cola And PepsiCo Corrupted The Health Sciences?

They Survived Training, Now Female Marines Await Word On Ground Combat


SWOD:

Deadlift 5/5/4/4/4


Hero WOD:

"Marco"

3 rounds for time of:

21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters  (135#)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

 

Hollow Body Position

Power Up Your Core With The Resisted Quadruped Rock

Story In The East

You Need To Squat Deep!

 

Page 3 of 196

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

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