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CFMG Events

Skill: Your pick: Double unders, pistols, pull-up variations, and/or muscle-ups. We will allot 15-20 minute for you all to practice and receive some coaching.

WOD

OTMEM for 10 min

4 Alternating leg pistols (Sub = 8 Jumping air squats)

10 Double unders (sub = 20 Single unders)

3 HSPU (Sub = 3 inverted push-ups)


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Mesmerizing Video on Cranberry Harvesting

 

9/11 Tribute WOD

In teams of 2:

Buy in: 2001m row

-3 rounds-

11 Box Jumps (30”/24”)

9 Thrusters (135#/95#)

11 Burpee CTB pull-ups

9 Power cleans (135#/95#)

11 HSPU

9 KB swings (70#/53#)

11 Toes-to-bar

9 Shoulder-to-overhead (135#/95#)

11 Deadlifts (135#/95#)

-For time-

Partners will share the row and the reps of the workout. While one partner is working the other partner will hold a plank position.

 

September 11th Remembrances Take Many Forms

10 Habits You Must Quit to Be Happy


 

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

WOD

Tabata Burpees

Rest 2 min

Tabata Hollow rocks


CFMG Beach WOD/Cookout

Please join us on Saturday Oct. 19 for Barbells for Boobs


“Nancy”

400m run

15 OHS (95#)

-5 Rounds for time-

Compare to 11/27/2012


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Barbells for Boobs Survivor Stories

CFMG Beach WOD/Cookout

Please join us on Saturday Oct. 19 for Barbells for Boobs

 


CFMG would like to wish Michele, our very first member, the best of luck. Michele is leaving us to move back to New York to start a new job. Michele, you have worked very hard over the past few years and it's been exciting watching you grow as an athlete. Keep up the good work and please don't forget you always have a home here at CFMG.


WOD:

OTMEM for 12 min

3 Power cleans

3 Hang squat cleans

3 Push-jerks

You pick your weight. A good wight would be in the range of 50-55% of you 1RM jerk.

Free Beginner WOD at 10am

AMRAP in 15 min

20 Jump rope skips

10 Air squat

5 Burpees

10 Sit-up

200m run




Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

CFMG Beach WOD/Cookout

 

SWOD:

Bench press 6/6/6/6/6

A1) Weighted pull-ups 5/5/5/5/5

A2) Weighted dips 5/5/5/5/5


Why This Year's Fruits Are So Tiny

Welcome to the Post-Marinade Era of Grilling

 

 


Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

 

 



WOD

“Nasty Girls”

50 Air squats

7 Muscle-ups (sub = 14 pull-ups)

10 Hang power cleans (135#)

-3 Rounds for time-

(12 min cap)


Finisher

500m row

-For time-


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Life Among the Fruitarians: A Visit to the Woodstock Fruit Festival


Seafood Decision Guide



Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

 

 


Page 33 of 106

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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...

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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

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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:109 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...

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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*

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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:107 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)...

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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...

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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...

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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:188 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...

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9/21/2014

9/21/2014

Open Gym 9am-12pm

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