A+ R A-

10/21/2013

 

Skill:

OTMEM for 5 min

5 Burpees then jumprope:

Beginners: 50 single unders

Intermediate: 8-10 double unders

Advanced: 40 Double unders

Superduper Advanced: 40 Unbroken double unders


WOD:

4 Burpee box jumps (24”)

6 Bar or ring dips (if you have to scale dip off your box)

8 Sit-ups

-AMRAP 10 minutes-

 

Just Say No: When It Makes Sense Not To Take Your Medicine

 

CrossFit: New Research Puts Popular Workout To The Test


Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Latest W.O.D.

Prev Next

4/19/2014

4/19/2014

WOD: Buy in: 30ft Handstand Walk (Sub=accumulate 1:00 in handstand hold, not including rest) 50 Thrusters (95#/65#) 40 Unbroken Double Unders (Sub=160 singles) 30 Alternating Leg Pistols 20 KB Swings (70#/53#) 10 Wall Climbs 5 Rope Climbs -For Time- Beginner WOD at 10am Skill: Overhead Squat WOD: AMRAP in 15 Minutes 10 OHS (PVC) 10 Push-Ups 10 Sit Ups 10 KB Swings 200m Run   {youtube}ff3-piMw3-U{/youtube}   Paleo...

ian - avatar ian 14 Apr 2014 Hits:125 W.O.D.

Read more

4/18/2014

4/18/2014

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...

ian - avatar ian 14 Apr 2014 Hits:139 W.O.D.

Read more

4/17/2014

4/17/2014

SWOD: Squat Clean 3/3/2/2/2 A1) Overhead Squats 6/6/6/6 A2) Sled Drag x 4 Sets {youtube}ZajjXp-iN_s{/youtube} The Clean Posture Made Perfect With Overhead Squats Push, Pull, and Perspire: Sled Workouts

ian - avatar ian 14 Apr 2014 Hits:157 W.O.D.

Read more

4/16/2014

4/16/2014

Skill: Running Skills and Drills WOD: 200m run -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...

ian - avatar ian 14 Apr 2014 Hits:170 W.O.D.

Read more

4/15/2014

4/15/2014

SWOD: Split Jerk 3/3/2/2/2 WOD: AMRAP in 10 Minutes 5 Clapping Push-Ups 10 Games Standard Box Jumps (30"/24") 15 Pull-Ups   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  

ian - avatar ian 13 Apr 2014 Hits:163 W.O.D.

Read more

4/14/2014

4/14/2014

WOD: -3 Rounds for Time- 5 Deadlifts (135#/95#) 5 Power cleans 5 Front squats 5 Jerks 30 Double Unders (Sub = 90 Single Unders)   {youtube}eGK4cnYFpT0{/youtube} CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet? Paleo Meal Planning: A How-To

ian - avatar ian 13 Apr 2014 Hits:234 W.O.D.

Read more

4/13/2014

4/13/2014

Open Gym 9am-Noon

ian - avatar ian 11 Apr 2014 Hits:33 W.O.D.

Read more

4/12/2014

4/12/2014

Team WOD: 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 Station #3:...

ian - avatar ian 10 Apr 2014 Hits:170 W.O.D.

Read more

4/11/2014

4/11/2014

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 {youtube}ZlCZ6vtU59g{/youtube} 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   {youtube}mjbvf0P0bas{/youtube}

ian - avatar ian 10 Apr 2014 Hits:213 W.O.D.

Read more

4/10/2014

4/10/2014

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...

ian - avatar ian 08 Apr 2014 Hits:295 W.O.D.

Read more

4/09/2014

4/09/2014

    SWOD: Split Jerks 3/3/3 (Aim to complete all three sets at 90% or more of your 1RM) {youtube}i53N88-hUzU{/youtube} WOD: AMRAP in 7 Minutes 8 Squat Cleans (135#/85#) 8 Burpees The F-Word The Top 100 Hardest Body Exercises Of All Time The Simple Secret To Meditating (Or Doing Anything) Every Single Day

ian - avatar ian 08 Apr 2014 Hits:242 W.O.D.

Read more

4/8/2014

4/8/2014

WOD: OTMEM for 5 Minutes 5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips) Rest 3 Minutes OTMEM for 5 Minutes 3 "Touch and Go" Power Snatches (135#/95#) Plank hold in the time remaining Rest 3 Minutes OTMEM for 5 Minutes 10 Wall Balls (20#/14#) 10 KB Swings (53#/35#)   {youtube}KD-jGoqn_Gg{/youtube} How To Cook Pete's Paleo Bacon Antibiotics Have Turned Our...

ian - avatar ian 07 Apr 2014 Hits:256 W.O.D.

Read more