A+ R A-

W.O.D.

Hatch Week #6 Day #2

Back Squat

4 @75%

4 @80%

4 @80%

4 @80%

Front Squat

5 @60%

5 @65%

5 @70%

5 @70%

WOD:

Alternating EMOM for 12 Minutes of:

First Minute:

5 Deadlifts (225#/185#)

Second Minute:

200m Sprint

-For Total Completed Rounds-


8 Things Einstein Taught Me About Fitness

7 Exercises To Optimize Shoulder Health With Kettlebells

WOD Recovery Yoga: Targeting The Posterior Chain


Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


 

SWOD:

Hang Snatch with 2 pauses:

2/2/2/2/2

(Load by feel - Pause 2 seconds above knee and 2 seconds in OHS)

Snatch Lift-Off

5/5/5/5

(@ 90-100% of full snatch 1RM)

WOD:

7 Minute Abs V 3.0

1st Minute: GHD Sit-Ups

2nd Minute: Weighted Plank

3rd Minute: V-Ups

4th Minute: Flutter Kicks

5th Minute: Med Ball Twists

6th Minute: Toes To Bar

7th Minute: Bicycles

-For Reps-

 

Abs/Back: What Does It All Mean?

Are You Eating Enough?

Exploring Why Some People Get Fitter Than Others?


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up here or on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


 

SWOD:

Push Press

5/5/5/5/5 (@ 70%)

WOD:

Complete for Time:

20 Wall Ball Shots (20#/14#)

30 Pull-Ups

40 Overhead Walking Lunge Steps (45#/25#)

50 Double Unders (100 Single Unders)

60 Kettlebell Swings (53#/35#)

*Every minute, stop where you are at and complete 3 burpees

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

MobRX For Shin Splints

Taking Play Seriously

Forging Elite Athletes

Congratulations to Nick on the Birth of his daughter Noelle. We are all very happy and excited for you.


Hatch Week #6 Day #1

Back Squat

6 @ 70%

6 @80%

3 @90%

2 @95%


Front Squat

5 @65%

4 @75%

4 @80%

4 @80%


Finisher:

A1) Back Extensions 6-10 reps x 3 sets

A2) Side Plank for 45-60 seconds each side x 3 sets


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Red Meat Is Not the Enemy

Top 5 Assistance Exercises for the Clean


Mobility:

A1) Shoulder Distraction; 1 minute on each arm x 2 sets

A2) Olympic Wall Squat; accumulate 2 minutes x 2 sets

WOD:

“Nancy”

400m Run

15 Overhead Squats (95#)

-5 Rounds For Time-

Finisher:

Tabata Sit-Ups

(:20 Seconds of Max Effort Sit-Ups, :10 Seconds of Rest)

Score = The lowest amount of reps completed in any 20 second round.

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Open Gym 9AM-Noon


Team CFMG trains at 9:30AM

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

SWOD:

Clean with 3-second lift-off + Jerk with 3-second pause in split:

2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85%

Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split.

WOD:

In Teams of 2:

12-9-6-3 Reps

Shoulder to Overhead (135#/95#)

Pull-Ups

Lateral Burpees Over Barbell

-For Time-

This WOD is completed relay style. Partner A completes 12 shoulder to overhead then Partner B completes 12 shoulder to overhead, Partner A Completes 12 Pull-ups then Partner B completes 12 pull-ups. Continue this pattern until all reps are complete. after each round teammates will run 200m together.

Post-WOD as a Class:

“Death March”

Sled(s) Drag 400m

Loads TBD

Number of Sleds TBD

Free Intro Workout at 10AM

Skill: Push-Press

WOD:

9 Air Squats

6 Push-Presses (45#)

3 Burpees Over Barbell

200m Run

AMRAP in 13 Minutes

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Hatch: Week #5 Day #2

Back Squat

6 reps @65%

6 reps @75%

6 reps @80%

6 reps @80%

Front Squat

5 reps @60%

5 reps @65%

5 reps @70%

5 reps @70%

 

WOD:

:30 Seconds of Max Squat Cleans (95#)

:30 Seconds in Plank Hold

:30 Seconds of Double Unders/Single Unders

-5 Rounds for Total Squat Clean Reps-


The True Meaning of Physical Therapy: You Are Not Your MRI

Improving The Snatch And Jerk Receiving Positions

The Importance Of Non-Negotiable, "No Matter What," Rules

The 2015 Summertime Special--Extended One More Day!

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer has been extended! You now have until May 1st to take advantage of this huge deal! Still on the fence? Come try our gym FREE for one week.

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Page 3 of 188

Latest W.O.D.

Prev Next

05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

ian - avatar ian 24 May 2015 Hits:20 W.O.D.

Read more

05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:18 W.O.D.

Read more

05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:43 W.O.D.

Read more

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:50 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:50 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:111 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:88 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:105 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:71 W.O.D.

Read more

05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:64 W.O.D.

Read more

05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:90 W.O.D.

Read more

05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:112 W.O.D.

Read more