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CFMG Events

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-

 

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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


It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

SWOD: Week 7 Day #1 Hatch Squat Program

Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1

Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

Finisher:

20 sec. Sit-Ups

10 sec. Plank

-8 Rounds-

 

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Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting.

Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide you with lunch on both days of competition. Please follow the link above and register through our LCI site. Thanks!

 

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing!

Coach Ian

Coach Betsy

Coach Tami

Coach Kelly

Coach Lindsay

Coach James

Coach Eric

Skill: Review and Practice the Hang Squat Snatch

WOD:

OTMEM for 10 Minutes

1 Snatch Grip Deadlift

2 Hang Power Snatches

3 Overhead Squats

You pick the weight you want to use. Stick with one weight or increase/decrease, as you move through the WOD. You may hang squat snatch into your first overhead squat.

Rest 2 Minutes

OTMEM for 5 Minutes

5-10 Strict Pull-Ups

 

6 Training Roadblocks And 6 Guides To Getting Over Them

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The Ethic Of Reciprocity


Open Gym

9am-12pm

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting.

Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide you with lunch on both days of competition. Please follow the link above and register through our LCI site. Thanks!


SWOD:

Please Note: There is only an 8am and 9am class time today, due to the CFMG Coaches’ Enrichment

Hatch Squat Program

Week #6, Day #2

Back Squat: 75%x4, 80%x4, 80%x4, 80%x4

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

WOD:

1 Minute KB Swing (70#/53#)

1 Minute Plank

1 Minute Bar Dips

-5 Sets for Reps-


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