A+ R A-

W.O.D.

SWOD

Back Squat: 2 reps x 8 sets

(Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.)

Front Squat: 2/2/2/2

(Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.)

WOD

10 Barbell Front Rack Lunges (135#/95#)

8 Ring Dips

8 Burpees

-12 Minute AMRAP-


New Study Reveals Most Influential Languages

Rossfit

7 Habits of Successful CrossFit Athletes

When You Burn Off That Fat, Where Does It Go?


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

SWOD

Push-Press: 2/2/2/2

Bi-Lateral DB Rows: 12/12/10/10

WOD

Max Reps in 4 Minutes:

Turkish Get-Up (Alternating Sides)
 (53#/35#)

-2 Minutes of Rest
-

Max Reps in 4 Minutes:

8-Count Body Builder

-2 Minutes of Rest
-

Max Reps in 4 Minutes:

4 Push Press (135#/95#
)

4 Muscle-Ups (Sub=8 Pull-ups)


The Pornographication of Fitness Needs to Stop

5 Steps to Caring for an Injury

"Zone Chronicles: Terminal Survival" with Pat Sherwood


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

 

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

WOD

Buy In: 1K Row

-5 Rounds-

8 Power Cleans (135#/95)

30 Double Unders (Sub = 60 Singles)

8 Pistols

Cash Out: 200m KB Farmers Carry (53#/35#)

-For Time-

Finisher:

Partner Med Ball GHD Sit-ups 10/10/10/10

 

Chicken BLT Salad

Laird Hamilton's Fitness Laws

The Problem Isn't Getting Rid of Teachers, It's Keeping Them

Are You Eating Right For Your Goals?


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

SWOD

Back Squat: Work up to a 2RM

(If you feel like you can achieve a new 1RM, do it. Stop if you fail.)

OR: 5/5/5/5

Front Squat: 2/2/2/2 (HEAVY!)

OR: 5/5/5/5

WOD

3 Rounds for Time:

15 Thrusters (95#/65#)

12 Toes to Bar

10 Box Jumps (30"/24")

(15 Minute Time Cap)


Dim lights Embed Embed this video on your site


Paleo or Whole 30? Which is Better?

The Whole9 Holiday Gift Guide

Civilization is Boring

Doctors Dole Out Prescriptions for Exercise

 

Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

CFMG Yoga (Free! Bring a mat) at 8am

Open Gym

9am-12pm

WOD: In teams of 2

20 Wall Climbs

40 Calorie Row

60 Box Jumps (24")

80 Pull-Ups

100 Air Squats

-For Time-

Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working.


5 CrossFit Myths: Fact Vs. Fiction

Songs We Love 2014

Endurance Training Influences Gene Expression In Muscles

Chan And Dorain Swim The Ironman Course


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The CFMG 101 Session on Sunday, December 14th from 10:30am-12:30pm is CANCELLED and will be rescheduled soon.

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

 

Mobility: Roll Sub Scap and Pecs for 4:00

A1) Hip Opener Stretch 2:00 x 2

A2) Couch Stretch 1:00/side x 2

WOD:

20 Minute EMOM

Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight)

Odd: 8 Toes to Bar, 4 Jumping Lunges

Score = Total Successful Rounds


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What The CrossFit Games 2015 Changes Mean For You

Top 5 Assistance Exercises For The Jerk

Chocolate Truffles

Cornell TO Digitize A Rich Hip-Hop Archive


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

The CFMG 101 Session on Sunday, December 14th from 10:30am-12:30pm is CANCELLED and will be rescheduled soon.

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

SWOD: Back squat 3 reps x 8 sets

(Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.)

Front squat 3/3/3/3

(These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up.  Use a partner to count.)

 

WOD:

3 Rounds:

5:00 "on," 2:00 "rest" between sets:

400 Meter Run

25 Push-Ups

Max KB Swings (70#/53#) in the remaining 5:00

Score = Total KB Swing Reps


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

 

Upcoming Events at CFMG


CFMG 5 Weeks of Giving is BACK! Visit our Facebook page to find out more on how to participate!

November 24th-30th: Feeding America Food Drive

December 1st-7th: Toys for Tots Toy Drive

December 8th-14th: Blood Drive at all San Diego Blood Bank Locations (Use Code: CFMG)

December 15th-21st: CFMG Community Outreach (Details TBD)

December 22nd-25th: Random Acts of Kindness Week


The CFMG 101 Session on Sunday, December 14th from 10:30am-12:30pm is CANCELLED and will be rescheduled soon.

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Page 11 of 178

Latest W.O.D.

Prev Next

03/07/2015

03/07/2015

Skill: Legless Rope Climbs | Rope Climbs | Modified Rope Climbs WOD: 15 Minute AMRAP 10 Front Rack Static Lunges (135#/95#) 10 Box Jumps (30"/24") 400m Run {youtube}IJqsiulvUL0{/youtube} Free Beginner WOD at 10am Skill: Snatch WOD: 12 Minute AMRAP 5 Power Snatches 10 Box Jumps 15 Ab Mat Sit-Ups 200m Row  

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03/06/2015

03/06/2015

"Friday Night Lights" is tonight at 4pm. Stay to compete and cheer on your fellow athletes! Strength: A1) Barbell Glute Bridges 10/10/10/10 A2) Weighted Sit-Ups 10/10/10/10 WOD: 10 down to 1 of: KB Swing (70#/53) KB Goblet Squat (70#/53#) Muscle Ups (Sub=Ring Rows) {youtube}q3NLEpCF4-g{/youtube} Your Grandparents Spent More Of Their Money On Food Than You Do Don't Like Brussels...

ian - avatar ian 05 Mar 2015 Hits:43 W.O.D.

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03/05/2015

03/05/2015

SWOD: Speed Deadlifts 5/5/5/5/5 Skill WOD: 15 Minutes Not for Rounds of: 5 (each arm) KB Windmills 10 Dumbbell Bench Presses 20 Wall Ball Shots Go as heavy as you can, keeping each set unbroken.  For the wall balls, try using a heavier ball, higher target, or unbroken sets. {youtube}icNOo-o7fZQ{/youtube} Core Concepts Dishonesty In The CrossFit Open:...

ian - avatar ian 04 Mar 2015 Hits:74 W.O.D.

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03/04/2015

03/04/2015

SWOD: 2 Power Cleans + 1 Jerk -Rest 2 Minutes- 1 Power Clean + 2 Jerks -3 Sets- WOD: 10 Minute AMRAP 3 Wall Walks 6 Thrusters (95#/65#) 9 Pull-Ups Finisher: 50 Hollow Rocks   {youtube}NZGBjWRwEP0{/youtube} Depth Jump To Greater Heights Weightlifting Competition Preparation: Don't Forget The Details How To Build A Better Butt Week #2 of the 2015 CrossFit Open Our Friday Night...

ian - avatar ian 03 Mar 2015 Hits:104 W.O.D.

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03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

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3/2/2015

3/2/2015

WOD: -6 Rounds For Time- 7 Hang Power Cleans (135#/95#) 9 Handstand Push-ups 11 KB Swings (70#/53#) 200m Run Finisher: 20 Seconds of Flutter Kicks 10 Second plank -8 rounds- Full Effort Expected on 15.1 and 15.1a That's the Open I Know Upper Body Strength for Weightlifting Team CFMG CrossFit Open Profile Week #2 of the 2015 CrossFit Open Our Friday...

ian - avatar ian 01 Mar 2015 Hits:139 W.O.D.

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03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

ian - avatar ian 23 Feb 2015 Hits:74 W.O.D.

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02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

ian - avatar ian 23 Feb 2015 Hits:73 W.O.D.

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02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:103 W.O.D.

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02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:87 W.O.D.

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:109 W.O.D.

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

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