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CFMG Events

 

SWOD: Front squats 3/3/3/3/3

WOD:

“Annie”

50 Double unders

50 Sit-ups

40 Double unders

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

-For time-

Double under sub. = x4 in singles

(12 min cap)

Compare to 5/7/2013

 

Today marks the first day of our 5 weeks of giving back to the community.  This week, we are asking members to donate items in our collection bin in the main entranceway for Feeding America San Diego.  Founded in 2007, Feeding America San Diego is the largest hunger-relief organization in San Diego County. The non-profit organization, funded by philanthropic and community support, is devoted to feeding the hungry, advocacy, and education. FASD is committed to solving hunger in our communities and informing the public on the issues of food insecurity, nutrition, and poverty. We fight hunger locally by working hand-in-hand with partner agencies, local school districts, corporate partners and a network of volunteers to serve 73,000 children, families and seniors in need each week.

Please feel free to donate one or more of their "most needed" items, including: peanut butter, canned tuna, canned chicken (white meat), canned fruits in natural juices, canned soup.

More information on CFMG's 5 weeks of community service/giving can be found here.


Cold Turkey Vs. Baby Steps: Which Is The Better Approach

The Healthfulness Of Eggs

Open Gym

9 am-12 noon

WOD:

50 Double Unders (sub = 75 single unders)

21 Lateral Burpees Over Bar

7 Power Snatches (115#/75#)

200m Run

-4 Rounds for Time-

 

CFMG Challenges You To Expand Our Community

Warm Brussels Sprouts Slaw With Asian Citrus Dressing

 

SWOD:

A1) Single Leg KB/DB Deadlifts 8/8/8/8/8 (on each leg)

A2) Bulgarian Split Squats 6/6/6/6/6 (on each leg)

WOD:

AMRAP in 7 minutes

2 Deadlifts (225#/155#)

2 Pistol Squats

4 Deadlifts

4 Pistol Squats

6 Deadlifts

6 Pistol Squats...


CFMG Challenges You To Expand Our Community

A Closer Look At The New Cholesterol Guidelines

Find Your Fight

We are calling all of you to help make a difference and help us carry out our goals in our mission statement.  It is the holiday season, a general time of the year where our hearts are warmed at the prospect of helping others.  We are going to kick off the season by presenting five opportunities (once a week until December 25th) to work together as a gym and do something with meaning, impacting others with the spirit we know and celebrate within the walls of CrossFit Mission Gorge.  Some of these opportunities ask for a donation of specific items, while others ask for a donation of your time.  We tried to come up with something that everyone could contribute to, big and small, and we would love it if you made the commitment to be a part of something bigger.  This is our big “kickoff,” but we intend on continuing to find ways to serve the community as a gym at various opportunities throughout year.

Please stay tuned in the coming weeks for more details on these opportunities.  We know this is something big, and we can’t to have you join us!

November 17-23rd

Food Drive at CFMG

for Feeding America San Diego

We will have a food donation bin set out for the week at CFMG, collecting some of the "most needed" items, including: peanut butter, whole grain pasta, low sodium pasta sauce, whole grain oats and cereal, brown rice, canned tuna/chicken, canned fruits in natural juices, canned vegetables in water, canned low-sodium soup, beans and lentils.

November 24th-30th

Blood Drive at The San Diego Blood Bank

Details TBA

December 1st-7th

Tuesday, Dec. 3rd @ 5pm

Support Empower Charter School

at the San Diego Unified District Office

4100 Normal Street

San Diego, CA 92103

Please join us at the San Diego Board of Education as we find out how the Board will vote on Empower Charter School's charter, the FIRST CrossFit school! Wear green to show your support.  We are hoping to get a HUGE turnout…it is important!

December 8th -14th

December 10th @ 5:30pm

Street Angels

at CrossFit Mission Gorge/8th and E. Street (Old Post Office)

Organize at CFMG and put together a sack lunch to pass out to homeless youth in Downtown San Diego.  Street Angels will also provide hygiene supplies, and resources on shelters, youth services, medical care, and job opportunities to pass out.  We will provide food items for sack lunch and/or $20 donation for the purchase of a sleeping bag for the homeless.  We will meet at CFMG at 5:30pm to assemble the bags, and group can carpool/leave CFMG at 6:30 to pass out items downtown for an hour.

December 15th-21st

Toys for Tots drive at CFMG

We will set out a donation bin to collect new, unwrapped toys to distribute to needy children in the community.  Toys for Tots has a mission to deliver, through a shiny new toy at Christmas, a message of hope to needy youngsters that will motivate them to grow into responsible, productive, patriotic citizens and community leaders.

Buy in: 1000m row

30 Burpees

40 Barbell ground to overhead (95#/65#)

50 Abmat sit-ups

40 Static barbell lunges (bar in front rack) (95#/65#)

30 KB swings (70#/53#)

Cash out: 800m run

-For time-

CrossFit Mission Gorge's Mission Statement:

Our mission is to provide the CrossFit Mission Gorge community with effective, efficient, and intelligent workouts utilizing CROSSFIT® methods. We strive to promote lifelong adherence to a health and fitness program through realistic goal setting and education, regardless of the individual’s current level of fitness.  Our goal is to provide each member of our community with superior coaching and in-depth information on the principles of strength training, flexibility, cardiovascular conditioning, injury prevention, rehabilitation, and nutrition.  We recognize that we have a social responsibility to encompass charity and increase our presence and impact beyond the walls of our gym, and into our surrounding community.

CrossFit Mission Gorge has been working on a few things behind the scenes for the last month in order to improve the way we coach, train, and serve our members.  One of the big changes we made was to revamp our mission statement.  Creating a mission statement is an important step in not only stating the purpose of our existence, but also outlining our values and goals, in a tangible way that will allow us to achieve more throughout our organization.

One important element we felt that we needed to add was the idea of encompassing charity.  To say that we have an amazing community at CrossFit Mission Gorge is an understatement.  We see members rally for each other on a daily basis, grinding through WODs, and supporting each other in training and achieving new PRs.  We have also seen this extend beyond just a group of people working out together.  We have seen members become immensely close, celebrating birthdays, weddings, babies, and showing support and compassion with another member who is sick or injured. We love watching a newer member become immediately embraced by our other members and community.  The community you have cultivated at CrossFit Mission Gorge is exemplary.  Most of us will agree that it takes a special type of person to be successful at CrossFit and embracing this lifestyle; a person who is full of heart, possesses physical toughness, exhibits self motivation, has a positive mental attitude, is encouraging to others, is open to new experiences, and has faith—in themself and others.

These same characteristics just so happen to translate directly over to charity, which is an altruistic goodwill and love towards humanity.  We already know how much of an impact we have on the small community we have formed at CFMG.  Why not expand our community and spread our love and positivity to those who need it outside of our gym?

We are calling all of you to help make a difference and help us carry out our goals in our mission statement.  It is the holiday season, a general time of the year where our hearts are warmed at the prospect of helping others.  We are going to kick off the season by presenting five opportunities (once a week until December 25th) to work together as a gym and do something with meaning, impacting others with the spirit we know and celebrate within the walls of CrossFit Mission Gorge.  Some of these opportunities ask for a donation of specific items, while others ask for a donation of your time.  We tried to come up with something that everyone could contribute to, big and small, and we would love it if you made the commitment to be a part of something bigger.  This is our big “kickoff,” but we intend on continuing to find ways to serve the community as a gym at various opportunities throughout year.

Please stay tuned in the coming weeks for more details on these opportunities.  We know this is something big, and we can’t to have you join us!

November 17-23rd

Food Drive at CFMG

for Feeding America San Diego

We will have a food donation bin set out for the week at CFMG, collecting some of the "most needed" items, including: peanut butter, whole grain pasta, low sodium pasta sauce, whole grain oats and cereal, brown rice, canned tuna/chicken, canned fruits in natural juices, canned vegetables in water, canned low-sodium soup, beans and lentils.

November 24th-30th

Blood Drive at The San Diego Blood Bank

Details TBA

December 1st-7th

Tuesday, Dec. 3rd @ 5pm

Support Empower Charter School

at the San Diego Unified District Office

4100 Normal Street

San Diego, CA 92103

Please join us at the San Diego Board of Education as we find out how the Board will vote on Empower Charter School's charter, the FIRST CrossFit school! Wear green to show your support.  We are hoping to get a HUGE turnout…it is important!

December 8th -14th

December 10th @ 5:30pm

Street Angels

at CrossFit Mission Gorge/8th and E. Street (Old Post Office)

Organize at CFMG and put together a sack lunch to pass out to homeless youth in Downtown San Diego.  Street Angels will also provide hygiene supplies, and resources on shelters, youth services, medical care, and job opportunities to pass out.  We will provide food items for sack lunch and/or $20 donation for the purchase of a sleeping bag for the homeless.  We will meet at CFMG at 5:30pm to assemble the bags, and group can carpool/leave CFMG at 6:30 to pass out items downtown for an hour.

December 15th-21st

Toys for Tots drive at CFMG

We will set out a donation bin to collect new, unwrapped toys to distribute to needy children in the community.  Toys for Tots has a mission to deliver, through a shiny new toy at Christmas, a message of hope to needy youngsters that will motivate them to grow into responsible, productive, patriotic citizens and community leaders.


SWOD:

A1) Push-press 3/3/3/3/3

A2) Plank hold 45-60 sec. x 5 sets


WOD:

30 Muscle-ups

-For time-

-or-

5 Pull-ups

10 Push-ups

-6 rounds for time-

(10 minute cap on both)

 

Children Today Suffering A Severe Deficit Of Play

Common Factors That Affect A Good Night's Sleep

 

 

Skill: Muscle-up practice.

Pull to rings + Pull through rings + dip up, 5 reps x 5 sets

Move your feet further out in front of your body to make the movement more difficult.

If you have muscle-ups, take this time to work on your weakest gymnastics movement--such as HSPU, handstands, handstand walking, bar muscle-ups, etc.

WOD:

10 Wall climbs

10 Toes-to-bar

10 Box Jumps (24”)

-5 Rounds for time-

 

For The Love Of Sprints

New Knee Ligament Discovered

 

We will be holding the following classes today: 6:30 am, 8:30 am, Noon, 5 pm, and 6 pm.


SWOD: Pause front squats 4/4/3/3/3 (pause for a 3-5 second count at the bottom)

WOD:

-3 rounds for time-

15 Overhead squats (95#/65#)

15 Burpees

(10 min cap)


Bottom Position Pauses for Strength Development

 

Butterflied Big Bird


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