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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, heats, and timeline for the weekend can be found HERE.

We will re-open on Monday, August 18th, 2014 at 6:30am for Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.

Latest W.O.D.

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1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:99 W.O.D.

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1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:136 W.O.D.

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1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:46 W.O.D.

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1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:70 W.O.D.

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1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:162 W.O.D.

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1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:171 W.O.D.

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1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:154 W.O.D.

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1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:194 W.O.D.

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1/19/2015

1/19/2015

Got CFMG 101? Our next FREE 101 Session date will be announced soon! SWOD: 15 minutes to establish a top set of: 3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee) WOD: 16 Minute EMOM: Even: 3 "Touch and Go" Power Clean + Push Jerks (Work up to a challenging weight that you can rep...

ian - avatar ian 18 Jan 2015 Hits:196 W.O.D.

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1/18/2015

1/18/2015

FREE Yoga at 8am CFMG Competitor Session 9:30am Open Gym 9am-Noon

ian - avatar ian 12 Jan 2015 Hits:130 W.O.D.

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1/17/2015

1/17/2015

WOD: AMRAP in 8 Minutes 1 Bar Muscle-up (Sub = 1 Ring Dip) 1 Thruster (135#/95#) 2 Bar Muscle-ups (Sub = 2 Ring Dips) 2 Thrusters 3 Bar Muscle-ups (Sub = 3 Ring Dips) 3 Thrusters…..   Free Beginner WOD Skill: Strict Press WOD: AMRAP in 12 Minutes 6 Burpees 8 Strict Press 10 Static Lunges 200m Run Please join us today for...

ian - avatar ian 12 Jan 2015 Hits:161 W.O.D.

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1/16/2015

1/16/2015

WOD: EMOM for 10 Minutes 5 Deadlifts (you pick the weight) 5 Strict HSPU Rest 3 Minutes AMRAP in 10 Minutes 2 Power Cleans (135#/95#) 2 Burpees Over Bar 4 Power Cleans 4 Burpees Over Bar 6 Power Cleans 6 Burpees Over Bar…. {youtube}MVW8Pz-rgmw{/youtube} Come to our CrossFit Mission Gorge Total Party on Saturday, January 24th at 9:30am! Body Image And Body...

ian - avatar ian 12 Jan 2015 Hits:199 W.O.D.

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