A+ R A-

W.O.D.

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 (155#/105#)

9 Hang Power Cleans (155#/105#)

4/Arm KB Snatch (53#/35#)

10 V-Ups

9 Push-Ups

8 Chest To Bar Pullups

+

8 Deadlifts (155#/105#)

7 Hang Power Cleans (155#/105#)

3/Arm KB Snatch (53#/35#)

8 V-Ups

7 Push-Ups

6 Chest To Bar Pullups

+

6 Deadlifts (155#/105#)

5 Hang Power Cleans (155#/105#)

2/Arm KB Snatch (53#/35#)

6 V-Ups

5 Push-Ups

4 Chest To Bar Pullups

+

4 Deadlifts (155#/105#)

3 Hang Power Cleans (155#/105#)

2/Arm KB Snatch (53#/35#)

4 V-Ups

3 Push-Ups

2 Chest To Bar Pullups




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


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-

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.

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.

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 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.

WOD:

“Cindy”

AMRAP in 20 Minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

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, 70%x5

Finisher:

100 Hollow Rocks

-For Time-

 

The Mistake That's Costing You Pounds In Your Cleans

Are You An Athlete Or An Exerciser?

Maximizing Power For Runners And Lifters

2014 Left Coast Invitational Schedule/Heats

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 there to test your fitness in mind and body. We promise you will have some fun in the process, too! We are proud to have you represent our gym, and can't wait to cheer you on this weekend! So make sure to stop by CFMG in the "Open Gym" side for our special meeting at 7pm tomorrow! (Please be sure to review our timeline/heats before the meeting, too!)


WOD:

21-15-9

Burpees

T2B

Shoulder-to-Overhead (135#/95)

-For Time-

(8 Minute Cap)


Rest 2 Minutes

7-5-3

Power Clean (135#/95#)

KB Goblet Squat (53#/35#)

-For Time-

(4 Minute Cap)


Emotions in Motion

2014 Left Coast Invitational Schedule


Page 9 of 161

Latest W.O.D.

Prev Next

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:45 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:112 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:112 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:129 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:73 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:117 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:166 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:152 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:208 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:180 W.O.D.

Read more

10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:204 W.O.D.

Read more

10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:109 W.O.D.

Read more