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CFMG Events


WOD:

AMRAP in 5 min

10 Front squat (95#/65)

8 Ring dips

Rest 2 min

AMRAP in 5 min

2 Rope climbs

15 Hand release push-ups

Rest 2 min

AMRAP in 5 min

40 Double unders (Sub = 60 single unders)

20 Sit-ups


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Pep Talk



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.



WOD:

OTMEM 10 min

Row for calories (10 for males/8 for females)

Max. burpees in time remaining

-Score is total burpees completed-

Rest 3 min

OTMEM for 10 min

Run 200 m

-Score is successful 200 m runs-

Rest 3 min

OTMEM for 10 min

10 Strict pull-ups

Jumping lunges in the time remaining

-Score is number of jumping lunges completed-


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The 3 Reasons People Are Obsessed With CrossFit



Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


 



WOD:

800m run

6 Ground to overhead (155#/105#)

10 Box jump overs (24”)

14 toes-to-bar

-4 rounds for time-


Rest 2 min. between rounds


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Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.

 

 



Checkout Kim O. and Kim B. at the top of Mt. Whitney. We are all really proud of you two!

"We called yesterday (Friday June 13) our Whitney WOD, the box step ups prepared us well as we must of done over a 1000 of them yesterday! Thanks for all the support!" - Kim O.


SWOD:

Overhead Squat 5/5/5/5/5 (no more than 70% of 1RM)

A1) Seated Box Jumps 3/3/3/3


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A2) Partner Resisted KB Swings 20/20/20/20


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Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


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Eat Plenty of Probiotic Foods To Lose Belly Fat & Lower Cortisol

 



 

 

WOD:

“Isabel”

30 Snatches (135#)

-For Time-

You may power snatch or squat snatch

(8 min cap)

A1) Hollow Rocks 20/20/20/20

A2) Hip Extensions 10/10/10/10

 

 

 

Please join us this Saturday at 10 am for the Squats For A School event to support Empower Charter School. We will have a guest coach for the workout. Our good friend and CrossFit Games competitor Margaux Alvarez will be here to lead the workout at 10 am.


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Open Gym

9am-Noon

 

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 1 week away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home. RSVP HERE!

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

WOD:

21-15-9

Squat Cleans (135#)

Handstand Push-Ups

-For Time-

Finisher:

A1) L-Sit: max hold x 4 sets

A2) Partner Leg Throws: 15 reps x 4 sets

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Free Intro WOD at 10 am

Skill: Front Squat

WOD:

21-15-9

Front Squats

Burpees

-For Time-

Finisher:

Tabata Sit-Ups

 

How To Improve Your Squat Cleans

How To Reach Freak Level Fitness

Beating Setbacks And Haters: It's Part Of Your Training

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 1 week away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home. RSVP HERE!

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

 

WOD:

AMRAP in 10 Minutes

250m Row

20 Sit-Ups


Rest 2 Minutes


AMRAP in 10 Minutes

10 Burpee Pull-Ups

5 Wall Climbs

 

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Stuff That Matters


Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at 10am on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Page 12 of 108

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10/25/2014

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PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

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  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...

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10/19/2014

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