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CFMG Events

Happy Birthday Coach Betsy!

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.


SWOD: Hang Power Snatch 3/3/2/2/2 then,


A1) DB or KB bent-over rows 12/12/12/12/12

A2) Strict pull-ups 8/8/8/8/8

Rest 30-45 seconds between sets

-CFMG will be closed next Monday (5/28) in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in



WOD:

OTMEM for 15  min

3 Squat Cleans (185#/135#)


Rest 2 min


100 sit-ups

-For time-


Learning the Basics of "Clean Pulls and Cleans"

2226 Sit-ups, World Record

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in


AMRAP in 1 min

Max. toes-to-bar

Rest 30 seconds

AMRAP in 1 min

*Max. close grip push-ups

Rest 30 seconds

-2 rounds for total reps-

*For the close grip push-ups simply touch the tips of your thumbs together, or create a diamond with your hands.

800m run

Rest 2 min

-3 Rounds for time-

(25 min cap)

Your finish time will include your rest periods. If you have your own stopwatch today would be a good day to bring it in.


Is Sprinting Better Than Jogging?

POSE Running

Step up to the Salad Bar


-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" PartyWe will only be holding the 8am class this Saturday (5/26)

-The Weekday Foundations Sessions will continue on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they are in, and we'll have more small female tank tops too.



SWOD: Overhead squats 3/3/2/2/2


WOD:

-AMRAP in 5 min-

9 Box Jumps (24"/20")

6 Pull-ups

3 Push-press (135#/95#)

Your score will be the total reps completed. 1 Round = 18 Reps


Feeling beat up? Did you know we have a massage therapist on staff here at CFMG? Be sure to schedule a session with Shedara!

You Can't Out-Exercise a Bad Diet

Paleo for Autoimmune Illness

-CFMG will be closed next Monday in observation of Memorial Day. Don't forget about our Memorial Day "Murph" Party! We will only be holding the 8am class this Saturday (5/26)

-Shower update: We hope to have it up and running in about 2-3 weeks. I'm sorry for any inconvenience this may cause but I promise the new shower will be 100x better.

-The Weekday Foundations Session starts tonight from 6-7pm and then continues on Wednesday and Thursday from 6-7pm. We will not be holding the Saturday Foundations Session until 6/2.

-If you pre-ordered a hoody they will be in tonight, and we'll have more small female tank tops too. Sealed



WOD:

In teams of two:

35 Push-ups

45 Thrusters (135#/95#)

55 KB Swings (53#/35#)

65 Sit-ups

400m Run

-2 Rounds for time-

(30 min cap)

Partners share the reps and run together. You can not start the next round until both partners have returned from the run. Time expires once both partners have crossed the finish line. *Add 15 reps to each movement for groups of three.


Killing the Fat Man: Episode 10

9 Training Strategies for Knee Pain


Open Gym: 9am-Noon

Olympic Weightlifting Club: Noon-2pm

 

CFMG's Foundations Course will be held this coming Monday (5/21), Wednesday (5/23), and Thursday (5/24) from 6-7pm. You must attend all three sessions. If you are unable to make those times you can come to our Saturday session on 6/2 from 11am-1pm. We WILL NOT be holding a Saturday session on Saturday 5/26, due to our Memorial Day "Murph" Celebration. Don't forget about our Beach Party and Baby Shower!

CFMG would like to welcome Coach Kelly Denham to the CFMG Coaching Staff! You'll be able to catch her during some of our morning sessions.


WOD:

Buy in: 30 Burpees

5 Rounds

200m run

3 rounds of "Cindy"

Cash out: 30 Burpees

-For time-

(30 min cap)


1 Round of "Cindy" = 5 Pull-ups/10 Push-ups/15 Air squats


Free Beginner WOD at 10am

10 Burpees

10 Sit-ups

10 Kettlebell Swings

200m Run

-AMRAP (As Many Rounds As Possible) in 10 Minutes-


Running the Bars

Put Your Own Mask on First


SWOD

Hanging Power Snatch

3/3/3/3/3


WOD

10 Front Squats (155#/105#)

20 KB Swings (53#/35#)

30 Double Unders

4 Rounds for time

 

Orlando Goes Team

How bad is peanut butter

Page 69 of 102

Latest W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

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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...

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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:141 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:104 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:50 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:74 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:127 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,...

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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:191 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:222 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:217 W.O.D.

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8/10/2014

8/10/2014

Open Gym 9am-12pm

ian - avatar ian 09 Aug 2014 Hits:126 W.O.D.

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