A+ R A-

W.O.D.

 

OPEN GYM

10am-1pm

A Funny Moment in CFMG History

 

WOD:

Fight Gone Bad

Wall Balls (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jumps (24"/20")

Push-press (75#/55#)

Row (for Calories)

Rest

-3 rounds for reps-

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


If anyone is interested in trying a sectional or regional WOD, join us at 11am


Free Beginner WOD at 10am

5 Burpees

10 Kettlebell swings

15 Air squats

200m run

-AMRAP in 12 min-

 


Jess Working Hard During the 2011 Left Coast Invitational!


SWOD:

A1) Weighted sit-ups, max. reps in 30 seconds x 4 sets (Post total reps and load)

A2) Heavy kettlbell swings, max reps in 45 seconds x 4 sets Pick a weight you would consider heavy, remember to fight for proper form. (Post total reps and load)

A3) Couch stretch, 1 minute each leg x 2 sets


WOD:

5 Burpee pull-ups

200m run

10 Burpee pull-ups

200m run

15 Burpee pull-ups

200m run.......

-AMRAP in 15 min-

You will continue to add 5 burpee pull-ups after each 200m run. Your score will be the total number of burpee pull-ups you complete.


No More Geek Back Training

The Whole 9 Seasonal Produce Guide

What is Inflammation?

Expansion Coming Soon!


Mobility:

A1) Racked Position Mobility Drill 1 min each arm x 2 sets

A2) "Paleo Chair" (squat hold below parallel) 1 min-1.5 min x 2 sets


SWOD:

A1) Cleans: 3/3/3/3/3

A2) Plank hold: 45-60 sec. x 4 sets


B1) KB/DB bent-over rows: 12/12/12/12/12

B2) Ring Push-ups: Max reps in 30 seconds x 5 sets


The One Arm Push-up

How to be the best at everything you do

Fruit Basket Upset

Yeah, we like to have fun!


WOD:

Buy in: 800m run

10 Thrusters (95#/65#)

10 Sit-ups

10 Jumping Lunges

-4 Rounds-

Cash out: 800m run


"Competitor Finisher"

Start this about 10-15 minutes after the WOD

200m run

10 Ring push-ups

-5 rounds-

*Use the weighted vest, if available.


How diet soda causes weight gain

Are we being misled and misfed?

In 2012, Financial Resolutions May Beat Out Health and Fitness

Coming soon!


SWOD: Push-press 4/4/4/4/4 (@ approx. 80% or more of 1 RM)


WOD:

7 Hang Cleans (135#/85#)

10 Hand-Lift Push-ps

13 Toes-to-bar

-3 Rounds for time-


Be sure to reserve your spot in CFMG's Nutrition and Lifestyle Course taught by Coach Dawn. Space is limited. More info coming soon.

Training with Champions


 

WOD

"Welcome to 2012"

In Teams of Two

20 Burpees

12 Kettlbell Swings (53#/35#)

20 Pull-ups

12 Air Squats

-AMRAP in 20 minutes-

*One partner works at a time, partners may split the reps up however they'd like.


Raw Oysters

Bacon and Avocado Egg Salad

Gym is Closed today

We would like to Wish everyone a safe and happy new year!

See you Monday for your first WOD of 2012.  How exciting! Be sure to let your

coaches know about your goals for the new year.  We are here to help you reach them!

Page 120 of 154

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8/24/2014

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8/23/2014

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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...

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8/22/2014

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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...

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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...

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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:148 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:113 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,...

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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,...

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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...

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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,...

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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...

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