A+ R A-

W.O.D.

SWOD: Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) Ring Dips 8-10 reps x 4 sets


Why Men's Faces Look The Way They Do

Have You Achieved Your Physical Potential?

Roasted Broccoli And Bacon


Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Mobility: Keg Drill, accumulate 2 min x 2 sets

 

WOD:

“Helen”

400m Run

21 KB Swings (53#)

12 Pull-Ups

-3 Rounds for Time-

(18 Minute Cap)

Compare to 4/16/2013

 

Finisher:

Tabata Sit - Ups

 

Top 10 Ways To Save More Money At Costco And Other Warehouse Clubs

Simple Crab Salad

Helen | The Box Magazine

The Truth About Statins


Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

SWOD: Overhead Squats 3/3/3/3/3

WOD:

8 Sets:

Minute 1 - 30 Double Unders (sub = 60 Single Unders)

Minute 2 - 5 Overhead Squats (135#/95#)

Minute 3 - 15 Box Jumps (24"/20”)

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What Are Safe Cooking Fats & Oils?

Will You Make This Summer Your Best Summer Yet?

 

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Open Gym

9am-Noon

1 min Row for Max. Calories

1 min Plyo Push-Ups (45# plates)

1 min KB Swings (70#/53#)

1 min Sit-Ups

1 min Bar Muscle-Ups

1 min Rest

-3 Rounds for Total Reps-

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Free Intro WOD at 10 am

Skill: Sumo Deadlift High Pull

WOD:

1 min Sumo Deadlift High Pull (45#)

1 min Push-ups

1 min Air Squats

1 min Sit-Ups

1 min Rest

-3 Rounds for Total Reps-


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Born To Be Mild

D-Day Landing Sites: Then And Now

CrossFit Transforms More Than The Physical

 

WOD:

400m Run

5 Single Arm Strict Press on Left (53#/35#)

6 L-Pull-Ups

5 Single Arm Strict Press on Right (53#/35#)

6 Box Jumps (30”/24”)

-5 Rounds for Time-

 

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6 Subtle Things Highly Productive People Do Every Day

CrossFit Women: The Truth

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away, so it's time to make the commitment to get involved! Sign up by this Saturday, June 7th, and receive a sports bottle! Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

"CrossFit Mission Gorge is honored to participate as the flagship site for Squat for a School.  We have known Demi since our very beginnings, and we are excited to see where her determination and vision will take Empower Charter School.  A majority of the board members and supporters of Empower Charter school belong to our box.  We believe it is not only important to participate in, but show our ongoing support of a school that promises an outstanding educational experience integrated with an emphasis on fitness and a healthy lifestyle.  Our kids NEED this!"

"In addition, many of us are parents who want to show our children by example that our health and fitness is an integral and valuable part of our lives, as well as the importance of recognizing a problem that needs addressing (the childhood obesity epidemic), and working toward a solution by coming together as a community and help in meaningful ways, big and small."

SWOD: Snatch 5/5/3/3/3

WOD:

OTMEM for 10 Minutes

3 Power Snatches (135#/95#)

6 Lateral Burpees Over Barbell


The Deep Squat (Part 1 - The Good, The Bad, & The Not So Ugly)

Cast Iron Skillet Grain And Gluten Free Pizza

Fixing The First Pull: 3 Tips For A Better Snatch

 

The Empower Charter School Squats For A School event is only 3 weeks away, so it's time to make the commitment to get involved! Sign up by this Saturday, June 7th, and receive a sports bottle! Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

"CrossFit Mission Gorge is honored to participate as the flagship site for Squat for a School.  We have known Demi since our very beginnings, and we are excited to see where her determination and vision will take Empower Charter School.  A majority of the board members and supporters of Empower Charter school belong to our box.  We believe it is not only important to participate in, but show our ongoing support of a school that promises an outstanding educational experience integrated with an emphasis on fitness and a healthy lifestyle.  Our kids NEED this!"

"In addition, many of us are parents who want to show our children by example that our health and fitness is an integral and valuable part of our lives, as well as the importance of recognizing a problem that needs addressing (the childhood obesity epidemic), and working toward a solution by coming together as a community and help in meaningful ways, big and small."

Mobility: Partner Smashing! Focus on lats, triceps, and shoulders.

SWOD: Single Leg KB Deadlift 10/10/10/10/10

WOD:

5 Decline Push-Up (20”)

6 Box Step-Ups w/ Plate Overhead (45#/25#)

7 Power Cleans (135#/95#)

-5 Rounds for Time-

 

Chicken Wings 2 Ways

Against All Grain Chocolate Chip Cookies

Why Are You Here?

Page 10 of 153

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8/22/2014

8/22/2014

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 {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:12 W.O.D.

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8/21/2014

8/21/2014

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...

ian - avatar ian 20 Aug 2014 Hits:109 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:199 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:144 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:107 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:53 W.O.D.

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:77 W.O.D.

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:130 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:162 W.O.D.

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:194 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:225 W.O.D.

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:221 W.O.D.

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