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CFMG Events

 

WOD:

"Ogar"

AMRAP 14 Minutes

3 Power Snatches (135#)

1 Muscle-Up (Sub = 3 CTB Pull-Ups)

12 Wall Balls (20#)

 

On Saturday, January 18th, CrossFit Mission Gorge athletes participated in The Rumble in Paradise III, held at CrossFit San Diego.  We were so proud of the performances displayed by all of our athletes competing, judging, coaching, and cheering for others.  In addition to a 3rd place finish in the Advanced Division by Jessica Scherr, we were also ecstatic to learn that CrossFit Mission Gorge had won the $1,000 team prize for the third straight year in a row! Again, we left the decision of what to do with the prize money up to the athletes who competed in the event.

We received overwhelming response from all of our competitors about what they wanted to do with the Rumble III prize winnings.  In a move that was not surprising to us, the athletes requested to donate all of their hard-earned prize money to the "Ogar Strong" Campaign, in honor of Kevin Ogar and his rehabilitation efforts/medical expenses.  As many of you know, Kevin Ogar is a CrossFit Athlete who was involved in a "freak accident" and suffered a traumatic injury to his spinal cord during a competition event a few weeks ago.


Some of the e-mails I received, from the competitors wishing to donate their prize earnings:

“If I'm ever in an accident, I would be ecstatic to receive a donation like that. I think Kevin needs those funds more than we do. “

“I concur with the others that if I were ever in a situation where I needed help - I'd love if my CrossFit community would step up and help me out. “

“We weren't even counting on this money, and Kevin definitely needs it.”

This has warmed our hearts and yet, it is not surprising, given the attitude and spirit we know all of our athletes possess.  We are hosting the "Ogar" WOD at CrossFit Mission Gorge today in honor of Kevin Ogar, and we are asking Rumble Competitors to try to make it to the 5pm WOD to perform this workout together.

We are inspired by all of you and your sportsmanship, character, and humanity, both in the gym and beyond.  What a special gift you have given to our greater CrossFit Community.


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SWOD: Back Squat 15/15/15

(Use 60% or more of your 1RM for all sets and try to increase the weight you use for each set.)

WOD:

"Power Elizabeth"

21-15-9

Power Cleans (135#/95#)

Rings Dips

-For Time-

(10 Minute Cap)

You will partner up for this WOD. One person will complete the WOD, while the other person validates and counts repetitions. We would like to get you comfortable with this in order to prepare you for validating each other during the CrossFit Open.

 

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CrossFit Mission Gorge Foundations Course meets tonight from 6-7pm! Please note, if you are attending the weekday course, you must attend Monday (January 27th), Tuesday (January 28th), and Wednesday (January 29th) from 6-7pm on all days OR you may attend the Saturday course on February 1st from 11-1pm.

 

Mobility:

A1) Bottom Up Hip Mobility, 1 minute on each leg x 2 sets

A2) Frog Stretch, accumulate 2 minutes x 2 sets

WOD:

AMRAP in 20 Minutes

15 Sit-Ups

21 Deadlifts (135#)


Please join us this evening from 4-6pm for a tasting from Pete's Paleo and Bare Bones Broth Company.  CFMG is an existing drop-off location for Pete's Paleo, and we are now excited to add Bare Bones Broth Company to our list of locally sourced, organic, nourishing and Paleo food services delivered right to the gym! Stop by the table in the open gym area to meet the owner, ask questions, and taste free samples.

 

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NO OPEN GYM TODAY

Due to the Olympic Weightlifting Clinic

WOD:

15 Muscle-Ups (Modification= 30 Pull-Ups/30 Push-Ups)

800m Run

10 Muscle-Ups (20 Pull-Ups/20 Push-Ups)

400m Run

5 Muscle-Ups (10 Pull-Ups/10 Push-Ups)

200m Run

-For Time-

 

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Save Your Relationships, Ask The Right Questions

5 Reasons To Eat More Salt

 

SWOD: Deadlift 5/5/5/5/5

A1) Bilateral KB/DB Rows 12/12/10/10/10

A2) Weighted Bar Dips 8/8/6/6/6

 

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SWOD: Squat snatch 4/4/4/4/4

WOD:

OTMEM for 8 minutes

3 Hang Power Snatch

(Use 65%-70% of the weight used for your last set of the SWOD.)

6 Toes to Bar

 

We are excited to partner with another local business, Bare Bones Broth Co., in their quest to bring locally sourced, organic, and delicious bone broth to San Diego residents.  CrossFit Mission Gorge is a designated drop-off location, so please check out their nourishing bone broth selection and order online.

 

Butter, Bacon, And Bone Broth: A Week On The Lakers Diet

If A Time Traveller Saw A Smartphone

WOD:

15 Hang Power Cleans (135#)

15 Burpees

-3 Rounds for Time-

Special Note: We will be filming the 5pm WOD today. If you do not wish to be filmed, please choose another class time. Sorry for any inconvenience!

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