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CFMG Events

SWOD: Squat Clean 3/3/2/2/2

A1) Overhead Squats 6/6/6/6

A2) Sled Drag x 4 Sets


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The Clean

Posture Made Perfect With Overhead Squats

Push, Pull, and Perspire: Sled Workouts

Skill: Running Skills and Drills

WOD:

200m run

-8 Rounds for Time-

1:1 work to rest ratio

*Today would be a good day to bring a stopwatch.

Finisher: Bicycle Crunches, 30 Seconds on, 30 Seconds off, for 5 Rounds

 

Why You Should Sprint Train

Abs/Back: What Does It All Mean?

The Grumpy Point: When A Man Turns 70

In Defense Of CrossFit

WOD:

-3 Rounds for Time-

5 Deadlifts (135#/95#)

5 Power cleans

5 Front squats

5 Jerks

30 Double Unders (Sub = 90 Single Unders)

 

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CrossFit Phenom Annie Thorisdottir: The Fittest Woman On The Planet?

Paleo Meal Planning: A How-To

Open Gym

9am-Noon

Team WOD:

In teams of 3

30 minute AMRAP

Buy in: 400m team carry (any way, all team members must be working with 2 carrying at a time)

Then, in relay style - all teammates must tag in and out after each station:

Station #1: 2 Rope Climbs

Station #2: 10 Toes to Bar

Station #3: 5 Front Squats (155#/115#)

Station #4: 10 Burpees

Station #5: 5 KB Swings (70#/53#)


Free Beginner WOD at 10am


Why Does The Front Of My Shoulder Hurt?

Buffalo Ranch Stuffed Peppers

Class Action CrossFit

Run When You're 25 For A Sharper Brain When You're 45

We are excited to announce that Coach Tami will be back coaching more AM Classes at CrossFit Mission Gorge beginning next week!

 

SWOD: Strict Press w/ Accommodating Resistance (KBs Hanging on Barbell) 5/5/5/5/5

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A1) Weighted Pull-Ups 6/6/6/6

A2) Weighted Dips 6/6/6/6

 

The Other Wounds

33 Unbelievable Places To Visit Before You Die

 

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We are sad to announce that today will be Coach Jess' last day coaching at CFMG.  She will be moving on to other endeavors closer to her home in Carlsbad, and will continue to coach at Offshore CrossFit.  We will miss her positive and sunny coaching attitude, but she promised us that she will stop in to visit frequently.  We wish her all the best and know that success will follow her wherever she goes! Please join us in leaving a comment on our Facebook page wishing her well, and giving her some love by letting her know how she has impacted your training at CrossFit Mission Gorge.

 

Skill: Running Skills/Drills

WOD:

10 Static Front Rack Barbell Lunges (135#/95#)

10 Barbell Rows

10 Floor Presses

400m Run

-4 Rounds for Time-

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Big Sugar's Sweet Little Lies

What Is A Blood Moon?

Survivor Mentality


Page 15 of 106

Latest W.O.D.

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10/02/2014

10/02/2014

Foundations this Saturday will meet from 10am-Noon.   SWOD: A1) Hang Power Snatch 5/5/3/3/3 A2) Snatch Pulls (Complete the 1st and 2nd Pull) 5/5/5/5/5   WOD: -AMRAP in 10 Minutes- 12 Toes to Bar 10 Box Jumps (24”) 8 Deficit Handstand Push-Ups (Use 45# Bumpers) Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Overhead...

ian - avatar ian 27 Sep 2014 Hits:71 W.O.D.

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10/01/2014

10/01/2014

Pre-WOD: Chinese Plank Hold, 30-60 Seconds x 4 Sets WOD: 6 Jerks (185#/125#) 12 KB Swings (70#/53#) 800 Meter Run -3 Rounds for Time-   Why You Hate Work The Case For Delayed Adulthood Fish Oil And Traumatic Brain Injuries The Flexible Definition Of Mobility   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am

ian - avatar ian 27 Sep 2014 Hits:120 W.O.D.

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9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} 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-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

ian - avatar ian 27 Sep 2014 Hits:112 W.O.D.

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9/29/2014

9/29/2014

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   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

ian - avatar ian 27 Sep 2014 Hits:160 W.O.D.

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9/28/2014

9/28/2014

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*

ian - avatar ian 22 Sep 2014 Hits:54 W.O.D.

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9/27/2014

9/27/2014

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...

ian - avatar ian 22 Sep 2014 Hits:110 W.O.D.

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9/26/2014

9/26/2014

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)...

ian - avatar ian 22 Sep 2014 Hits:105 W.O.D.

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9/25/2014

9/25/2014

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- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} 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...

ian - avatar ian 22 Sep 2014 Hits:152 W.O.D.

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9/24/2014

9/24/2014

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...

ian - avatar ian 22 Sep 2014 Hits:138 W.O.D.

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9/23/2014

9/23/2014

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...

ian - avatar ian 21 Sep 2014 Hits:191 W.O.D.

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

ian - avatar ian 21 Sep 2014 Hits:379 W.O.D.

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9/21/2014

9/21/2014

Open Gym 9am-12pm

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