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CFMG Events

WOD:

600m Run

21 Clean and Jerks (135#/95#)

400m Run

15 Clean and Jerks

200m Run

9 Clean and Jerks

-For Time-

Finisher:

GHD Sit-Ups 20/20/20

 

Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there!

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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

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Maximizing Power For Runners And Lifters

2014 Left Coast Invitational Schedule/Heats

Page 11 of 112

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