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CFMG Events

SWOD:

A1) Hang Power Clean 5/5/3/3/3

A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5

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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-

 

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(Over) Analyzing & (Over) Coaching

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

 

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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*

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*

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 Jumps (24”/20”)

(one partner holds plank, one rests)

50 Push-Ups

(one partner holds front rack, one rests)

60 Power Cleans (135#/95#)

(one partner does flutter kicks, one rests)

70 Wall Ball Shots (20#/14#)

(one partner does burpees, one rests)

80 KB Goblet Lunges (70#/53#)

(one partner holds a handstand, one rests)

-For Time-


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*


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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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

 

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-

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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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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 tuned in the coming weeks for more information about a memorial service for Ted.  In the meantime, any cards or letters can be placed in the box in the main entryway of the gym.  Thank you, CFMGers, for showing us what a true community looks like.

SWOD:

25 minutes to build up to a 1RM Front Squat

WOD:

100m Sprints

-5 sets, score is slowest sprint-

Athletes, this is a good day to bring a stopwatch!

 

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Best To Not Sweat The Small Stuff, Because It Could Kill You

Stretching Doesn't Work (The Way You Think It Does)

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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!


Page 14 of 119

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