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CFMG Events

Please Note: There is NO Open Gym tomorrow!

WOD:

200m run

12 Squat clean (155#/105#)

1 minute rest

400m run

8 Squat clean

2 minute rest

800m run

4 Squat clean

3 minute rest

400m run

8 Squat clean

2 minute rest

200m run

12 Squat clean

-For total time-

Free Beginner WOD

10am

AMRAP in 15 min.

20 jump rope skips

10 Air squats

10 Push-ups

10 KB swings

200m run

 

CFMG's New Year Referral Program

You knew it was coming! :) Refer a friend between now and the end of the January, and when they sign up, you will both receive 50% off your next month's dues. Refer two people who sign up and your next month is on us! If your friend chooses a paid in full membership we can offer them 15% off. Who doesn't like to save money? If you have a paid in full membership, and are unable to receive a discount on your dues, we can offer you a free personal training session.

Don't forget our free week pass and the free beginner WOD on Saturdays at 10 am. Thanks for your continued support.


6:30am, 8:30am, Noon, 4pm, 5pm Classes Only Today

SWOD: Power clean|jerk  3|2 3|2 2|1 2|1 2|1

A1) GHD hip extensions 6-10 reps x 4 sets

A2) Sled drags x 4 sets

 

Are you ready to prove your fitness?

The CrossFit Open Registration begins January 15th, and we hope you all participate!

 

2014 CrossFit Games Open and Regional Schedule


CFMG's New Year Referral Program

You knew it was coming! :) Refer a friend between now and the end of the January, and when they sign up, you will both receive 50% off your next month's dues. Refer two people who sign up and your next month is on us! If your friend chooses a paid in full membership we can offer them 15% off. Who doesn't like to save money? If you have a paid in full membership, and are unable to receive a discount on your dues, we can offer you a free personal training session.

Don't forget our free week pass and the free beginner WOD on Saturdays at 10 am. Thanks for your continued support.


 

6:30am, 8:30am, Noon, 4pm, 5pm Classes Only Today

 

WOD:

Buy in: 800m run

4 rounds:

10 Thrusters (115#/85#)

15 Sit-ups

4 Wall-climbs

Cash-out: 800m run

-For time-

 

The Hip Hinge

To Learn About Obesity, Researchers Turn To Grizzly Bears

Getting Excited Helps With Performance Anxiety More Than Trying To Calm Down

 

CFMG's New Year Referral Program

You knew it was coming! :) Refer a friend between now and the end of the January, and when they sign up, you will both receive 50% off your next month's dues. Refer two people who sign up and your next month is on us! If your friend chooses a paid in full membership we can offer them 15% off. Who doesn't like to save money? If you have a paid in full membership, and are unable to receive a discount on your dues, we can offer you a free personal training session.

Don't forget our free week pass and the free beginner WOD on Saturdays at 10 am. Thanks for your continued support.


New Year's Day

Open Gym 10am-12pm


CFMG's New Year Referral Program

You knew it was coming! :) Refer a friend between now and the end of the January, and when they sign up, you will both receive 50% off your next month's dues. Refer two people who sign up and your next month is on us! If your friend chooses a paid in full membership we can offer them 15% off. Who doesn't like to save money? If you have a paid in full membership, and are unable to receive a discount on your dues, we can offer you a free personal training session.

Don't forget our free week pass and the free beginner WOD on Saturdays at 10 am. Thanks for your continued support.


How To Recover From Holiday Overindulgence

24 Rules For Being A Human Being In 2014

Reflections

As we move towards the close of another year, it is time for me to once again reflect on what we have accomplished as a community at CrossFit Mission Gorge, and where we are headed in 2014. Every year, we have made remarkable progress, largely due to the amazing staff of trainers and members who are integral to our CrossFit family.

This year’s 4th Annual Left Coast Invitational was, by far, the best it has ever been. We were able to host 160 athletes in both intermediate and advanced categories, making it our biggest LCI to date. San Diego State University welcomed us by allowing us to use their field and facilities, which, in turn, gave us the opportunity to open the LCI up to more competitors. I am so thankful for all the individuals who came out to judge heats and help us set-up and break down. The job was not easy, but we would not have been able to put on such a great competition without the support and help of willing volunteers. I also need to thank our gym manager, Betsy, for helping me coordinate behind the scenes. Her amazing work ethic and determination may go unnoticed by many of you, only because you do not have the opportunity to work with her directly. Betsy is a major reason why the LCI, and our gym, has experienced continued incredible success. After surveying the field of athletes and supporters sweating it out the entire day in August, I think it is safe to say that the Left Coast Invitational is San Diego’s best competition.

CrossFit Mission Gorge has worked hard this year to offer programs and services to interest all types of our members and athletes. We have continued with our normal personal training/programming and the CrossFit Mission Gorge Endurance club, but we have also added a couple more exciting programs this year, as well. The first cycle of the CFMG Conjugate Club was incredible. We have roughly 7 participants who dedicated 5 months of training to focus primarily on strength. Every single one of our participants PR’ed multiple lifts and metabolic conditioning workouts, and even achieved some skill-based/gymnastic PRs. (If anyone else is interested, the next cycle of the CFMG Conjugate club begins 1/6/14). We also added a free weekly yoga/mobility class for all members that meets every Wednesday night from 8-9pm.

In 2013, we continued our existing partnerships, and added a few more local businesses in an effort to support the companies we know you all love. Have you visited our Community Page lately? We offer programs and/or discounts through Reebok CrossFit, Paleo Treats, J&J Grass-fed Beef, Suzie’s Farm, Cavegirl Confections, and Pete’s Paleo. We also want to highlight the work that our members do! We recognize the value in doing business with people we know and our members can vouch for, so we set up a new page to highlight and provide contact information for member businesses. Empower Charter School, True Plumbing, and Camp Run-a-Mutt are just a few of the listings on the page right now, and we would love to see that list grow!

This has also been a big year behind the scenes at CFMG. We recently redefined our mission statement, and brought on our entire staff as employees to show them how much we respect and appreciate what they do for CFMG. We have been working hard as a staff to develop ourselves into world-class trainers. Our coaches now meet every other month for a Coaches’ Enrichment Session, receive periodic reviews (based on member surveys and management/peer evaluations), experience constant feedback between coaches, and coaches now have incentives to further their fitness-based education.  We are extremely fortunate to employ an engaged, open, and collaborative staff that wants to be better in every way, and we are continuing opportunity for growth in this area in the New Year.  We hope you notice the positive changes we are making!

Now, lets talk about YOU, our members. Chances are, if you are reading this, you recently made a new PR, became engaged, or you are pregnant! I feel like I should market our gym as a CrossFit fertility clinic, as I have never been around so many babies in my entire life. All of you parents are setting such wonderful examples for your children. You are showing them the importance of health and fitness, and the significance and beauty of possessing capacity in strength. To this day, one of the most incredible things I have seen in the gym are the bad-ass pregnant women crushing workouts.

I love watching the PR board fill up each month, and one of my favorite administrative duties is posting the PR board pictures to Facebook. All of our members have gained some serious capacity this year, and I cannot wait to see how much more you will gain this coming year.

It has been wonderful to see all the changes in our gym, but what still blows me away is how awe-inspiring it is to see your lives move in such positive directions. I am thankful that you are members of our community, but I am even more honored that you have welcomed me into your lives outside of the gym. I only hope that our simple service of providing you all with excellence in fitness has truly made a difference in your life.

I am proud to say that we have a very high retention rate at CFMG. Looking around at any given class, I see some of our “original” members, who have been training with us since we began in our 1500 square foot box. To all of you who have left or are leaving, due to moving homes or jobs (or both), please know that you are always still a part of our community and you will be missed. I thank you for allowing us to help you along the path or fitness and health, and I hope to see you again in the future.

So what does 2014 hold in store for CFMG? I would like to publicly share some of our goals with you:

We are planning on starting our Internship Program within the first few weeks of the New Year. Interns will work directly with one of our current coaches, and will also be present during classes to help as “Assistant Coaches.” This means that some of our larger classes will now have two coaches! CFMG Interns will experience exclusive and in-depth training, guidance, reviews, and coaching through a 3-month period, preparing the way to become a CrossFit Coach.  This is a something we have been cultivating over some time, and we hope to make it into a sought-after program, with a competitive pool of coaching candidates.

We are going to continue our Free 1 Week Pass and Free Beginner Class on Saturdays at 10am. I am asking that you all continue to encourage your friends and family to train with us. You know how successful your experiences and results have been, so why not share them? We want to offer our members referral incentives, so please stop by the office and let us know if you have any ideas.

A 2014 Left Coast Invitational Weekend? We are tossing around the idea of holding the LCI over the course of a weekend. This would allow us to perhaps add a fourth event and open up the LCI to more competitors. 2013 was our first year in holding the event at another venue, and despite our success, Betsy and I were immediately compiling lists of ideas afterward on how to make the experience even better in 2014!

We are also working on getting a team all the way to the CrossFit Games. Our first stop is the CrossFit Open. Our Competition Team was selected based on performance, and they will begin training in the New Year. We also expect most of you to participate in the Open as a gym, so be sure to stay posted in the Spring on the various community and gym-wide CrossFit Open events and WODs.

Last, but certainly not least, perhaps the biggest news of all. In the coming months, we will be looking into the possibility of moving CrossFit Mission Gorge to a bigger and better location in the fall of next year. As I said above, our staff is aiming to become world-class trainers, and I believe we should have a world-class facility to match. Our current facility has served us very well over the past four plus years, and I have fond memories of our beginning days, but it is time for a change. I will reserve all of the details, as this is something that Betsy and I are currently working on, but we do plan on staying in the Mission Gorge area to serve our current members.

In closing, I want to thank you all for being a part of our community. Your continued support and love is greatly appreciated. My ongoing goal is always to drive our community in a positive direction in an effort to provide you all with the best possible service as a CrossFit gym.

Love you all, Happy Holidays, and Happy New Year.

-Coach Ian

 

 

Open Gym

 

9am-1pm


Here's The Science You Can't Not Know Before Making Your New Year's Resolution

30 Reasons To Whole 30

Stupid Easy Paleo's Whole 30

The 21 Day Sugar Detox

 

Our Favorite Paleo Websites:

Nom Nom Paleo

Cavegirl Eats

Stupid Easy Paleo

PaleOMG

Civilized Caveman Cooking

Everyday Paleo


New CFMG Coaching Addition and Changes

We are excited to announce that we are adding to our staff! Please welcome Coach Jessica Muto to the CrossFit Mission Gorge Coaching team. Jessica has been a member of CFMG for over three years. In this time, she has become an avid CrossFitter, successfully attended the CrossFit L1 Seminar, and educated herself on CrossFit and our methods at CFMG. Jessica has been shadowing under Coach Tami for almost 6 months, and has stepped up to the challenge of co-coaching and leading a number of our morning classes. Now it is time for her to do it all on her own, and beginning this week Jessica will be coaching a few of the morning classes. Her normal schedule will be Tuesday and Thursday mornings.

On a sad note, we must announce that Coach Tami will no longer coach the weekly morning classes. Tami recently accepted a full-time job as a medical assistant at Liberty Station. It was not an easy decision for her to make, but it was an opportunity that she could not pass up. It is an understatement to say that Coach Hugs has and will always be an integral part of CFMG. She will be missed, but she is not gone! You can catch Coach Tami during our Free 10am Beginner and Noon Class every Saturday.

 

WOD:

15 Body-Blasters (Push-Up into Pull-Up into Knees to Elbows)

30 Air Squats

400m Run

-3 Rounds for Time-

 

15 Ways To Eliminate Stress In 5 Minutes Or Less

Nutrition In The NBA

 

CFMG New Year's Schedule

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

Open Gym

9am-Noon

CFMG Holiday Schedule

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

WOD:

OTMEM for 12 min

Odd: 15 KB swings (53#/35#)

Even: 5 Power snatches (135#/85#)

-Rest 3 minutes-

OTMEM for 12 min

Odd: 10 Burpees

Even: 10 Box jump overs (24"/20")

 

Free Beginner WOD

AMRAP in 15 min

10 Burpees

12 Sit-ups

14 Air squats

200m run


Asian Cauliflower Fried Rice

Weak For A Week?


CFMG Holiday Schedule

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

Page 10 of 92

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