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CFMG Events

 

SWOD: Back squat 5/5/5/5/5

A1) Good mornings 8/8/6/6

A2) Backward sled walk x 4 sets (Go from the middle roll-up door to the end of the building and back.)


This Saturday (8/3) we will be taking on the 31 Heroes Workout. Please show your support by donating and/or registering for this event. One of our very own, Eric B., was actually there during the events of 8/6/11 and we are priveledged to have him speak this Saturday about that day. He will be present between the 8 am and 9 am classes this Saturday. Please come show your support.

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WOD:

400m run

15 KB Swings (53#/35#)

15 Pull-ups

-5 Rounds for time-


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Partner WOD:

AMRAP in 20 min

10 Lateral box jumps (24”/20”)

10 Toes-to-bar

10 Front Squats (135#/95#)

Partner #1 competes one round of the WOD while Partner #2 completes a 200m run. Partners will switch when each partner has complete their share of the work. The team’s score will be the number of rounds and reps completed.


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This Saturday (8/3) we will be taking on the 31 Heroes Workout. Please show your support by donating and/or registering for this event. One of our very own, Eric B., was actually there during the events of 8/6/11 and we are priveledged to have him speak this Saturday about that day. He will be present between the 8 am and 9 am classes this Saturday. Please come show your support.

Open Gym 9am-Noon


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


 

WOD:

“Jackie”

1000 m row

50 Thrusters (45#)

30 Pull-ups

-For time-

Compare to 11/16/2012


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Free Beginner WOD @ 10 am

AMRAP in 15 min

5 Burpees

10 KB Swings

15 Sit-ups

20 Jump rope skips

200m run


Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.



 

Skill: Pistol squat practice

WOD:

10 Alternating leg pistols (sub =  pistol mod. or 15 jumping air squats)

10 Push-press (135#/95#)

400m run

-4 rounds for time-


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Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


SWOD: Clean and Jerk 3/3/3/3/3 (aim to beat the weight you made last week)

A1) Bentover dumbbell/KB bilateral rows 12/12/12/12

A2) Weighted push-ups max reps in 15 seconds x 4 sets


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Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


Left Coast Invitational Workout #2

AMRAP in 12 min

50 Double unders (sub = 100 singles)

5 Toes-to-bar

5 Thrusters (135#/95#)

40 Double unders (sub = 75 singles)

6 Toes-to-bar

6 Thrusters

30 Double unders (sub = 50 singles)

7 Toes-to-bar

7 Thrusters

20 Double unders (sub = 25 singles)

8 Toes-to-bar

8 Thrusters


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Looking for strength programming? Checkout the info for the CFMG Conjugate Club.

Once again we will be hosting the 31 Heroes workout on Saturday Aug. 3rd. "The 31Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community." Please follow this link for more details and to register.


Page 33 of 102

Latest W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:106 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:119 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:90 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:38 W.O.D.

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:61 W.O.D.

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:109 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:144 W.O.D.

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:178 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:210 W.O.D.

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:205 W.O.D.

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8/10/2014

8/10/2014

Open Gym 9am-12pm

ian - avatar ian 09 Aug 2014 Hits:116 W.O.D.

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8/9/2014

8/9/2014

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 08 Aug 2014 Hits:205 W.O.D.

Read more