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CFMG Events

WOD

"DT"

12 Deadlifts (155#/105#)

9 Hanging Power Clean (155#/105#)

6 Push Jerk (155#/105#)

5 Rnds

Michele in the LCI with a Sumo Deadlift Super High Pull!

 

We are holding an RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes a custom RX Jump Rope (any color or cable) and the clinic. Clinic only cost is $40. This course is geared towards CrossFit and will help improve your double unders for sure. Dave Newman the creator of the RX Jump Rope will running the course! Let us know if you want to reserve a spot today! Please pay with cash or check to reserve a spot.

 

Getting Stronger and Faster


Holmberg on DT

Happy Labor Day!

Today there will be open Gym from 8am to 11am

Come in and work your weakness or attack a WOD you have been waiting to try!

 

 

John R at the LCI



A little photo shop job by one of Mark Lin's members at CF 858, taken from the LCI


What is Labor Day

Elizabeth Akinwale

 

Open Gym Today: 10am-1pm

Labor Day Open Gym Hours: 8am-11am

 



 

WOD

1 Ground-to-overhead (155#/115#)

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

5 Ground-to-overhead

1 Round of "Cindy"

4 Ground-to-overhead

1 Round of "Cindy"

3 Ground-to-overhead

1 Round of "Cindy"

2 Ground-to-overhead

1 Round of "Cindy"

1 Ground-to-overhead

1 Round of "Cindy"

-For time-

 

"Cindy" = 5 pull-ups, 10 push-ups, 15 air squats

 

FREE Beginner WOD at 10am

As Many Rounds As Possible (AMRAP) in 12 minutes

5 AbMat sit-ups

10 Push-ups

15 Air Squats

200m run

 

"Cindy" Prep

Paleo Milk Shake

 

SWOD

A1) Hang power snatch 5/5/3/3/3

A2) Toes-to-bar 10/10/10/10


WOD

500m row

-For time-

 

Geoff on the Front squat with Reg hitting some burpees on the back ground.  Matt, Jenny and Jesse all hard at work judging!

Hang Power Snatch

Rowing Technique

Labor Day Schedule: 8 am to 11 am Open Gym.  Come work on your weakness or get in a WOD you missed!

Skill WOD

10 Min of Muscle up work

(if you can not do a muscle up you can do ring dips/ring pulls/transitions or a number of other movements)

WOD

1 min Max. AbMat sit-ups

1 min Max. box jumps (24"/20")

1 min Max. Sumo-deadlift high pull (75#/55#)

-4 rounds for total reps-

Kelly working her KB Swings at the LCI and Representing with her TED HOYT T!

Paleo in a Nutshell, Part 1: Food

Sugar and Starch

SWOD

A1) Back Squat 5/5/3/3/3

A2) Plank hold, 5 sets, 45 sec each


WOD

-AMRAP in 7 min-

30 Swings (53#/35#)

20 Air squats

10 Burpees


Anthony C pushing hard on WOD #3 at the LCI

CrossFit Games Air Squat Standard

Burpee Mile

Mobility WOD: Shoulder distraction drill

1 min on each shoulder for two sets


WOD:

-AMRAP in 5 min-

7 Power cleans (95#/65#)

10 Push-press (95#/65#)

13 Overhead Squats (95#/65#)


Rest 1 min.


-AMRAP in 5 min-

6 Chest-to-bar pull-ups

12 Hand-lift push-ups


A big Congratulations to all the competitors and the top Male and Female Finishers in the Left Coast Invitational this weekend!

Top Male Finishers from the LCI

1st Dave Rice- CrossFit Pacific Beach

2nd Roy Voss- CrossFit Mission Gorge

3rd Greg Pitts-CrossFit Pacific Beach

Top Female Finishers from the LCI

1st Kathyrn Apostolin CrossFit San Diego

2nd Margaux Alvarez CrossFit Diablo

3rd Lindsay Shartz CrossFit Mission Gorge

CrossFit Kipping Pull-ups

Overhead Squat Basics

Page 94 of 106

Latest W.O.D.

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10/01/2014

10/01/2014

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9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

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9/29/2014

9/29/2014

Skill: Ring Muscle-Ups WOD: Main Site WOD from 9.24.14 -3 Rounds for Time- 400 Meter Run 21 Sumo Deadlift High Pulls (75#) 12 Burpees, Jumping Over the Barbell   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

ian - avatar ian 22 Sep 2014 Hits:50 W.O.D.

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on...

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

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9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

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9/21/2014

9/21/2014

Open Gym 9am-12pm

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9/20/2014

9/20/2014

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