A+ R A-

W.O.D.

Skill: Handstand Walk Practice for 10 minutes

WOD:

20 Burpee Box Jump Overs (24”/20”)

15 HSPU

600m Run

15 Burpees Box Jump Overs

10 HSPU

400m Run

10 Burpee Box Jump Over

5 HSPU

200m Run

-For Time-

(15 min cap)

 

Finisher: 20 KB/DB Walking Lunges x 4 Sets

CFMG is excited to add Dan Demory to our staff as a coaching intern. Dan has been an athlete and competitor with CFMG for two years, and graduated this May with a B.S. in Kinesiology. He holds a CrossFit Level 1 Trainer Certificate, is a NASM Certified Personal Trainer, and is a USA Weightlifting Level 1 Sports Performance Coach. He brings years of experience as an SDSU Strength and Conditioning Coach and Fire Academy PT Instructor, and we know he will bring great things to CrossFit Mission Gorge. Be sure to give him a warm welcome and expect to see him coaching during the 8:30am weekly classes!

 

Chasing Excellence

Who's In The Office? The American Workday In One Graph

21 GIFs That Explain Mathematical Concepts

Paleo Lunchboxes: Part 5


WOD:

1 Min. 15 GHD Sit-ups

1 Min. 10 Deadlifts (225#/135#)

1 Min. 20 Pull-Ups

1 Min. 10 Strict Bar Dips

1 Min. 50 Double Unders (sub = 75 single unders)

-3 Rounds-

 

Please Vote on the Topic for our Next FREE CFMG 101 Session!

(Saturday, September 13th from 10am-12pm)

Paleo Lunchbox Ideas

Back To School: The 70's Versus Today; A Lot Has Changed

Pediatricians Say Schools Should Start Later For Teens' Health

Lifting Headaches: How to Spot, Avoid, and Remedy Them

SWOD: Hatch Squat Program: Week 9, Day 1

Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1

Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

Finisher: 45-60 sec. weighted “around the world” planks x 5 sets

 

Kale Salad with Figs, Prosciutto, and Walnuts

Why LeBron James Is Suddenly Skinny

Yoga Makes You A Quicker, Better Thinker

WOD:

Score is total reps of the following barbell complex:

1 Deadlift (135#/95#)

1 Hang Clean

1 Shoulder to Overhead

6 minutes each round; 3 minutes of recovery between rounds

Round #1: Row 600m, then complete AMRAP of the barbell complex

-rest 3 min-

Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of the barbell complex

-rest 3 min-

Round #3: 600m Run, then complete AMRAP of the barbell complex

 

Paleo Lunchboxes

6 Ingredient Slow-Cooker Pot Roast Recipe

Glass-Free Menagerie: The New Zoo

 

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Open Gym 9am-12pm

CFMG Is Closed Today!


Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!

Meet at the park at 10:30am (we will have a CFMG tent and table)

WOD will take place on the beach at 10:45am

Paleo Potluck to follow (please bring a dish to share; grill will be available)

Bring your family and friends!

Kellogg Park at La Jolla Shores

(Camino Del Oro and Vallecitos)


SWOD: Hatch Squat Program: Week 8, Day 2

Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5

Front Squat: 60%x5, 60%x5, 60%x5, 60%x5

WOD:

1/Arm KB Push-Press

1/Arm KB Row

1/Leg KB Static Lunge*

-6 Minute AMRAP-

*Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)

 

How To Analyze Which Of Your Lifts Need Attention

Amazing Grace

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WOD:

600m Run

21 Clean and Jerks (135#/95#)

400m Run

15 Clean and Jerks

200m Run

9 Clean and Jerks

-For Time-

Finisher:

GHD Sit-Ups 20/20/20

 

Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there!

7 Reasons Your Injury Is Not Getting Any Better

An Open Letter To Everyone Who Has Told Women, "Don't Get Too Muscular"

Physically Fit Kids Have Beefier Brain White Matter Than Less-Fit Peers

Page 8 of 161

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10/23/2014

10/23/2014

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10/22/2014

10/22/2014

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

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)...

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10/18/2014

10/18/2014

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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10/17/2014

10/17/2014

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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10/16/2014

10/16/2014

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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10/15/2014

10/15/2014

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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10/14/2014

10/14/2014

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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10/13/2014

10/13/2014

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10/12/2014

10/12/2014

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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