Come join us for some beach WODs and a cookout potluck. We will be holding this event on Mission Beach near life guard tower 13. The best place to park will be in any of the lots near Belmont Park/The Wave House. Then head over to the beach and walk south a little ways.
Please feel free to bring yard games, swimming clothes, surf boards, boogie boards, etc.
Team CFMG will be providing chicken, burgers, utensils, and some water. Please bring your favorite dish to share.
WODs will be announced at the event, but they will be partner WODs. We will be sure to cater to the non-swimming crown too.
Spend about 10 minutes working on your kipping as you will need this for toes-to-bar and pull-ups. If you have mastered the kip and you can execute 15-20 unbroken/unassisted pull-ups, spend time working on butterfly pull-ups.
AMRAP in 8 min
9 Thrusters (95#/65#)
rest 3 min
AMRAP in 8 min
16 Box Jumps (24"/20")
12 Static Lunges
On Saturday November 12 CrossFit Elysium will be holding a CrossFit Style Competition. There will be a website up soon for this event so please pay attention to our site and our Facebook page for more info. For now please save the date. Just a "heads up" this will be an intermediate competition, Regional/Games Level Athletes can sign-up but are discouraged from doing so.
This is a special WOD for CFMG that we do not want to share publicly, and we are asking that once you find out what the WOD is that you keep it to yourself. Come on in to class and find out what "The One Arm Man" WOD consists of. Yes, there will be scaling options.
“The act or instance of determining mentally upon some action or result.”
I intend to eat clean today. I intend to practice random kindness to people I don’t know well. I intend to slap a smile on my face and grin and bear it today regardless of what happens. I intend to get to the gym, even if I really don’t want to because it’s then that I need it the most. I intend to compete again, even if I know I won’t be number one. I intend to focus on what’s going right instead of the things that may be falling apart. I intend to improve my snatch. I intend to feel awesome about completing the WOD no matter how many ways I may modify. I intend to focus on improving the list of skills that bring me to my knees.
Do I follow through with every intention, every day? No. I’m not perfect. Besides, the list changes from day to day. However, I believe having intentions is better than not having any. It means you are aware of things you want to change or improve and it keeps them in the forefront of your mind. What are your intentions?
Thanks to Coach Luis Cortes and Coach Jason Dolby for holding a Kettlebelll Intro. Course this past Saturday.
Strict Press 3/3/3/3/3
50 Air Squats
-2 Rounds for time-
Interested in receiving some massage therapy here at CFMG?
CFMG would like to welcome Shedara Gibson to our gym. Shedara will be offer massage therapy here at the gym, more details regarding pricing coming soon. In the meantime if you are interested in receiving some massage work please contact her at
. Be sure to introduce yourself to her as she will be starting CrossFit with us soon. Here is a little background on Shedara:
I graduated from Lexington Healing Arts Academy in Lexington, KY. I have a special interest in Sports & Medical Massage. I am a former marathon runner and my aches and pains from training helped me to understand what the human body goes through when you push it's limits. It's also what created my love for massage and the knowledge to ease the effects of training and increase performance and recovery. I offer Sports, Myofascial, Deep Tissue, Swedish, & Prenatal modalities in your custom-tailored bodywork.
You can also take a look at Shedara's website HERE and her Facebook page HERE.
30 minutes to build up to a 1RM clean
Max set of unbroken kipping pull-ups x 1
14 National Park Week 2014 Events
Runners Return To Finish 2014 Boston Marathon
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition...
Skill: Running Skills and Drills
-8 Rounds for Time-
1:1 work to rest ratio
*Today would be a good day to bring a stopwatch.
Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds
Why You Should Sprint Train
Abs/Back: What Does It All Mean?
The Grumpy Point: When A...
SWOD: Split Jerk 3/3/2/2/2
AMRAP in 10 Minutes
5 Clapping Push-Ups
10 Games Standard Box Jumps (30"/24")
Egg Carton Labels: Everything You Need To Know
The Most Important Diet Question (That You Probably Aren't Asking)
University Of Nevada, Reno: Healthy Culture
-3 Rounds for Time-
5 Deadlifts (135#/95#)
5 Power cleans
5 Front squats
30 Double Unders (Sub = 90 Single Unders)
CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?
Paleo Meal Planning: A How-To
In teams of 3
30 minute AMRAP
Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)
Then, in relay style - all teammates must tag in and out after each station:
Station #1: 2 Rope Climbs
Station #2: 10 Toes to Bar
We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!
SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5
A1) Weighted Pull-Ups 6/6/6/6
A2) Weighted Dips 6/6/6/6
The Other Wounds
33 Unbelievable Places To Visit Before You Die
We are sad to announce that today will be Coach Jess' last day coaching at CFMG. She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit. We will miss her positive and sunny coaching attitude, but she promised...
Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM)
AMRAP in 7 Minutes
8 Squat Cleans (135#/85#)
The Top 100 Hardest Body Exercises…
Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course
Squat Clean 5/5/3/3/3
A1) Romanian Deadlifts 8/8/8/8
A2) Max L-sit Hold x 4 Sets
10 Shocking Photos That Will…
Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.
5 Muscle-Ups (sub = 10 CTB Pull-Ups)
10 Power Cleans (135#/95#)
-5 Rounds for Time-
Will We Ever Accept…
Skill: Running Skill Work
5 Hang Power Snatches (135#/85#)
15 KB Swings (53#/35#)
-4 Rounds for Time-
Pulling Positions For The Snatch
CrossFit Is More Than The Games
Rethinking Fat: The Case For…