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CFMG Events

FREE Yoga at 8am


CFMG Competitor Session 9:30am


Open Gym 9am-Noon

WOD:

AMRAP in 8 Minutes

1 Bar Muscle-up (Sub = 1 Ring Dip)

1 Thruster (135#/95#)

2 Bar Muscle-ups (Sub = 2 Ring Dips)

2 Thrusters

3 Bar Muscle-ups (Sub = 3 Ring Dips)

3 Thrusters…..

 

Free Beginner WOD

Skill: Strict Press

WOD:

AMRAP in 12 Minutes

6 Burpees

8 Strict Press

10 Static Lunges

200m Run


Please join us today for our

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

 

The Daily Workout: You're Doing It Wrong

Our Top 5 Supplement Recommendations

My 4 Week Program For Achieving Handstand Happiness


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

WOD:

EMOM for 10 Minutes

5 Deadlifts (you pick the weight)

5 Strict HSPU

Rest 3 Minutes

AMRAP in 10 Minutes

2 Power Cleans (135#/95#)

2 Burpees Over Bar

4 Power Cleans

4 Burpees Over Bar

6 Power Cleans

6 Burpees Over Bar….


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Come to our CrossFit Mission Gorge Total Party on Saturday, January 24th at 9:30am!


Body Image And Body Weight In Weightlifting

Getting Ready For The Open

How Much Volume Should I Be Doing?

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Skill: Muscle-Ups: Practice progression or work on strict muscle-ups

WOD:

21-15-9

Shoulder to Overhead (155#/105#)

Pull-Ups

-For Time-

*200m run every time you drop the bar or come off of the pull-up bar


Peering Through The Academic Blinds

Are You Testing Strength Or Building It?

Weightlifting Competition Warm-Ups The Importance Of Flexibility


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

SWOD:

Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) GHD Sit-Ups 15/15/15/15


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Why French Kids Don't Have ADHD

How Do You Get Under The Bar Faster While Snatching

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Mobility:

Banded Shoulder Capsule Mobilization: 1 Minute Each Arm x 2 Sets

Keg Drill: Accumulate 2 Minutes x 2 Sets

WOD:

Buy In: 500m Row

14 KB Swings (53#/35#)

12 Toes-to-Bar

10 Box Jump Overs (30”/24”)

400m Run

-4 Rounds for Time-


Joint Pain, From The Gut

The Best Research On Body Fat, Losing Fat, and Eating Fat

Get It Behind Your Neck


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

 

SWOD: Back Squat 6/6/6/6/6
WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat (135#/95#)
10 Sit-Ups
30 Double-Unders (Sub = 90 Single Unders)
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Winter Salad

Bite Back At Cholesterol: Eat An Avocado A Day

Take Back The Fun! What Really Makes You Happy?

 

Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year's Special below:



New Year's Special (Deadline Extended! Expires January 12th)
Buy a 3 ($400) or 6 ($700) month paid in full mem
bership and receive a FREE month! Wait, it gets better.New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff.

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Yoga @ 8am

Open Gym

9am-Noon

Page 17 of 131

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07/30/2015

SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

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7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

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6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

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07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

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07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

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07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

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