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W.O.D.

Open Gym

9am-Noon

 

WOD:

Partner WOD (run together, split the reps of each movement)

800m Run (together)

50 Clean and Jerks (135#/95#)

50 Goblet Squats (70#/53#)

50 HSPU

200m Sled Drag (together, one person pulling sled at a time) (135#/95#)

800m Run (together)

-For Time-

10AM FREE Beginner Workout

Skill: Med Ball Cleans

15 Minute AMRAP

8 Pushups

10 Med Ball Cleans

12 Sit-Ups

200m Run

 

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Panna Cota With Strawberry Balsamic Compote


SWOD:

3-Position Snatch: High Hang/Hang/Floor x 5 Sets

WOD:

5 Rounds for Time:

5 Deadlifts (225#/155#)

10 Hand Release Pushups

15 Ab Mat Situps

20 Double Unders

(12 Minute Time Cap)

 

Coaching The 3 Snatch Positions

CrossFit: A Sport Of Specificity

Nutritional Cures For Damaged Teeth

SWOD:

OH Walking Lunges 12 Steps x 4

WOD:

6 Sets:

20 Seconds - Box Jumps (24"/20")

10 Seconds - Rest

+

6 Sets:

20 Seconds: Bar Dips

10 Seconds - Rest

+

6 Sets:

20 Seconds – Pistols

10 Seconds - Rest

 

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Hardcore Lunge

Pistol Progressions

Dear Haters

Skillwork: Spend 10 minutes working on strapless rowing and learning about the damper setting on the rower.

Damper Setting 101

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WOD:

15 Burpees over the Rower

500m Row

-3 Rounds for Time-

SWOD:

Turkish Getups

6/6/6/6

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The Getup: Why It's My Favorite Exercise

Balanced Bites Sprouts Paleo Shopping Guide

SWOD:

2 BTN Push Press + 5 OHS x 5 Sets

WOD:

9 Toes to Bar

7 Power Cleans (135#/95#)

5 Front Squats

-5 Rounds for Time-

Be sure to hang around before/after class on Wednesday, May 28th from 4-8pm to find out more about the products we carry from Stronger Faster Healthier.  An SFH Representative will be at CFMG to provide product sampling and education for all of the SFH Protein and Omega-3 Oils.

The Missing

The Overhead Squat

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”

-John F. Kennedy

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Please join us for Memorial Day "Murph" today at CrossFit Mission Gorge!

Please Note: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


The Murph Challenge

Lt. Michael P. Murphy USN Medal of Honor Citation

The Real-Life Story Behind "Lone Survivor"

US Honors Veterans Over Memorial Day Weekend

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HAPPY BIRTHDAY COACH BETSY!


Open Gym

9am-12pm

Page 12 of 154

Latest W.O.D.

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8/28/2014

8/28/2014

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...

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8/27/2014

8/27/2014

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...

ian - avatar ian 25 Aug 2014 Hits:133 W.O.D.

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8/26/2014

8/26/2014

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

ian - avatar ian 25 Aug 2014 Hits:132 W.O.D.

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8/25/2014

8/25/2014

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...

ian - avatar ian 24 Aug 2014 Hits:159 W.O.D.

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8/24/2014

8/24/2014

Open Gym 9am-12pm

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8/23/2014

8/23/2014

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...

ian - avatar ian 22 Aug 2014 Hits:63 W.O.D.

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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}

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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:148 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:340 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:176 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:150 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:92 W.O.D.

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