A+ R A-

W.O.D.

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 program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

 

The Art Of Carrying The Bar

Who Cares About Your Snatch?

Don't Just Sit There!

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 program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

 

Bands Are For Pushing, Not Pulling

Where Young College Graduates Are Choosing To Live

What Will You Do Today?

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, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

Unfit To Print

Chocolate Milk And Rest Days

Using Complexes: When, How, And Why

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 Beach, VA, 23461.

 

WOD:

2015 Regional Events | CrossFit Games

Event #2, Hero WOD, "Tommy V"

21 Thrusters (115#/75#)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

(16 Minute Cap)


Finisher:

A1) 50m Sled Drag x 4 sets

A2) Max L-Sit Hold x 4 Sets


Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

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!

 

Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

WOD:

Hatch Squat Program

Week 7, Day 1

Back Squat

5 Reps @ 70%

5 Reps @ 80%

2 Reps @ 85%

3 Reps @ 90%

1 Rep @ 100%

Front Squat

5 Reps @ 65%

4 Reps @ 75%

4 Reps @ 80%

4 Reps @ 85%


Finisher:

A1) Strict Toes To Bar 12/12/12/12

A2) Weighted Planks 1:00 x 4 Sets

 

8 Critical Health Reasons For Getting Enough Sleep

King Of CrossFit

Gatorade's Hydration Confessions


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:

Push Press

5/5/4/4/3


WOD:

5 Rounds for Time:

15 KB Swings (70#)

15 Deficit Push-Ups (25# plates)

400m Run


The Kettlebell Swing

College For The Masses

2 Grain Free Breakfast Crepes


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!



Open Gym

9am-12pm

SWOD:

Snatch Balance with 3-second pause in bottom:

3/3/3/2/2


WOD:

AMRAP in 12 Minutes of:

Buy In: 1,000m Row

4 Shoulder to overhead (135#/95#)

6 Hang cleans (135#/95#)

8 Box Jumps


Free Intro WOD at 10am

Skill: Front Squat

WOD:

10 Front Squats (45#)

8 Sit-Ups

6 Burpees

200m Run

-AMRAP in 14 Minutes-


5 Things People Need To Stop Overthinking

Programming To Incentivize Fitness

A Primal Primer: Leaky Gut


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!


Page 2 of 188

Latest W.O.D.

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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...

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

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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...

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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.

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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.

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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...

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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...

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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,...

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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:70 W.O.D.

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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:63 W.O.D.

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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:89 W.O.D.

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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:111 W.O.D.

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