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CFMG Events

Goodbye 2012 Hello 2013

As 2012 comes to a close, I cannot help but think about what a great year this has been at CrossFit Mission Gorge. We have grown and expanded as both a business and community. I would like to take some time to recap a few things that happened this year, as well as introduce some exciting things we have planned for 2013.

This year, we saw members of our community become engaged and married, have babies, set PRs, come back from injury, make new friends, dominate in local competitions, and represent the spirit and heart of the CFMG community to the San Diego and greater CrossFit community. This year we expanded, for a second time, into our new space. With the help of many of you, we were able to complete that expansion and finally get settled into our new office and gym space. Also, over the course of the year, many of our members took a huge step by becoming CrossFit Level 1 Trainers. I am extremely proud to announce that we have maintained a 100% passing rate for the CFL1 exam! This tells me that not only are we providing you with quality teaching/coaching, but also that you have the desire to learn more about CrossFit training and how you can make yourself better CrossFitters. I am also very proud of those of you who have taken on positions as coaches at other Affiliates in and around San Diego. I hope that our coaching has prepared you well for your new role, and I wish you nothing but the best.

I would like all of our members to know that I am personally extremely thankful for your belief in what we are doing at CFMG, and I sincerely appreciate your continued business and support. You are allowing me to live out a dream that I have had since I was a teenager. I love all of you, and have loved getting to know you and welcoming you to our family.  Please know that my door is always open if you ever need anything.

Over the year, our Coaches have worked hard to improve their coaching abilities through attending various certifications and training courses (Olympic Weightlifting, CrossFit Endurance, CrossFit Kids, Coaches Prep Course—to name a few). I am extremely impressed by the continued dedication of our coaches to take the time, energy, and money to educate themselves further, in an effort to help our community improve their fitness levels. The collective wealth of knowledge of all your coaches at CFMG is one of the main reasons we are such a strong Affiliate, no pun intended. Also, I am very thankful for all the volunteer time our coaches have given over this year. Without hesitation, our coaches have arrived early to help run competitor training sessions, volunteered all day at the LCI, helped clean the gym on their days off, covered for each other, and given time to members outside of their normal training sessions. I am thankful every day to have our stellar Coaches working at CFMG. They are truly the backbone of our gym!

This year, we welcomed Coach Betsy aboard as our Gym Manager. In my opinion, this has been one the best additions to our gym. Betsy does a lot of things behind the scenes that many of you may not realize. The majority of the improvements you have seen around the gym over this past year have been because of her. The new athletes lounge and office area, the cleaning crew that comes 3 times per week, the CFMG clothing display, improvements to the LCI, setting up CSA programs, event planning, programming ideas, blog ideas, Costco trips, picking up equipment, and general improvements to our business operations—just to name a few—are a result of Betsy’s hard work and dedication to CFMG. Betsy is also the biggest person behind the scenes who constantly pushes me to make CFMG better, and as someone who can, from time to time, become burnt out on CrossFit and my regular business duties, that to me is priceless. I have had the pleasure of developing a great professional relationship and friendship with Betsy. She is my right-hand woman at CFMG, and I anticipate that her and I will maintain this relationship for years to come.

So, what is in store for CFMG in 2013?

Our first order of business is expanding the CrossFit Kids Program. We will be pushing the class time back from 3:30pm to 4pm, so that parents do not have to rush from school to get their children to the gym. We are also going to extend the class time to 45-60 minutes, so that there is more time for skill work and the CFK Game. At some point in 2013, we also plan on breaking the CFK class into different age groups, which will expand our current schedule for CFK. We still have a small enough group of children that allows us to combine different age groups, but as we grow, we will split the children up into different age groups due to attention spans and skill level. If you are a current member with a child 5 years or older, please feel free to come by for our first class of 2013 on Thursday Jan. 3 at 4pm.

CrossFit Endurance will begin a new training cycle to get members ready to run their first (or 50th) half marathon utilizing CrossFit Endurance training principles and methodology.  They will be running the San Diego Half Marathon as a team on March 10th, 2013. Coach Betsy will write a program for runners leading up to the race consisting of three running-specific workouts each week, which members can follow as a group or on their own.  The training cycle will begin on January 8th, 2013, at the CrossFit Endurance Class at 6pm with Coach Betsy.

The 2013 Left Coast Invitational has the potential to be one of our best yet! With the amazing growth over the past three years, we have come to the realization that if we want to make the LCI bigger and better, we will have to find a venue that will allow us to host more athletes from the Southern California area. Currently, Betsy and I are working on finding a local venue to utilize with enough parking, event, vendor, and spectator space. We have already reached out to a few venues, and we hope to announce the location of the 2013 LCI before spring. We have also hired someone to build our new LCI website, which should help make the registration process much easier and give us a more professional look. With the growth of the LCI, we will also have designated people to head up various jobs, such as photographers, videographers, social media person, head judge, assistant head judge, scorekeeper, assistant scorekeeper, and many more operational volunteers. As we begin planning, we will announce jobs that are available, and if you are interested or have a specialty, we hope you reach out to us!

I am really excited to announce the CrossFit Mission Gorge 101 program, which will begin in January of 2013. This program consists of a 2-3 hour long training session on a weekend day once a month that will focus on one particular movement or topic, such as HSPUs, double unders, core-strengthening, snatches, kipping pull-ups, etc. The idea here is to give you an opportunity to directly work with a coach on one of your weakest movements. We want you to walk away from each 101 session feeling more confident about attacking your weakest movements, with tools you can use to help you improve. Class sizes and cost will depend on what movement or topic we are covering, but to give you an idea, we will probably limit classes to 15-25 people at a cost of $20-$30. This is relatively inexpensive, compared to other programs out there. We will announce when each CFMG 101 session is happening at least two weeks in advance, and sign ups will be on a first-come-first-served basis. Stay tuned for our announcement regarding when the January CFMG 101 session will be happening.

We are looking forward to all that 2013 has in store for CFMG. As a community, we will continue to hold a gathering at least every few months, with plenty of social outings, ladies/guys nights out, and WODs in-between. We will continue to offer our complimentary 1-week pass and free Saturday WOD, allowing your friends and family to experience our program. We will also continue to implement our ongoing referral program (15% off the next month’s dues for each person referred to CFMG who signs up) as our way of saying “thank you.” Again, as I said above, thank you for your continued business and belief in what we are doing here at CrossFit Mission Gorge. Here is to a stronger, faster, healthier and better year in 2013! -Ian


Open Gym 9am-1pm

The gym will be closed tomorrow (1/1/2013) but we'll be back to our normal schedule starting 1/2/2013.

Team WOD at 9am today. Please arrive on time if you'd like to participate with the class.

WOD:

In teams of 2

400m run (done together)

25 Push-ups

10 OHS (135#/95#)

-8 rounds for time-

Partners will complete each 400m run together. Partner #1 will complete a round of push-ups and OHS while partner #2 completes burpees. Once partner #1 completes the push-ups and OHS partners will switch. Each partner will complete 4 rounds of the WOD. We will have time before the WOD to answer any questions you may have.

Losing - and Learning

Dessert Demons in Disguise


Open Gym 9am-Noon

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WOD:

-AMRAP in 12 min-

5 Power cleans (135#/95#)

10 Ring dips

200m run



 

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“McHugh Complex”

5 Deadlifts

4 Front squats

3 Jerks

This complex is meant to be done unbroken. Use a power clean or squat clean to transition into the front squats. You’ll have 25 min to work up to the heaviest weight you can use for this complex. You’ll want to record your results in your log book! Then,

A1) Single arm KB/DB bent over row 15/15/15 (each arm)

A2) Strict pull-ups max unbroken reps x 3 sets

Free Beginner WOD at 10am:

AMRAP (As Many Rounds As Possible) in 15 min

200m run

10 Push-ups

10 Sit-ups

10 Kettlebell Swings

Foundations today from 11am-1pm

Holiday Hours

To Dance With His Daughter




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WOD:

“Karen”

150 Wall ball shots (20#/14#)

-For time-

(18 min cap)

“Finisher”

A1) Plank hold 45-60 sec x 4 sets

A2) GHD Hip Extensions 10/10/10/10 (use weight if needed)


We will be holding our Saturday Foundations Session this Saturday 11am-1pm.

Holiday Hours

Monday Dec. 1 "Last Wod of the Year" at 9am (this will be a team WOD) we will also remain open until 1pm for open gym

Starting Strength


SWOD: 20-25 min to build up to a 1RM Push-press

WOD:

AMRAP in 8 min

3 Muscle-ups (sub = 6 pull-ups)

6 H.R. Push-ups

9 Toes-through-rings (9 toes-to-bar if doing pull-ups)


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The Stone

6 Interesting Things About Strength


 

No classes today. Open Gym 9am-1pm

WOD:

AMRAP in 20 min

400m run

8 Box Jumps (30”/24”)

16 Air squats

24 Double unders (sub 75 Single unders)

Mobility:

A1) Static calf stretch 30-45 sec each leg x 2 sets

A2) Bully stretch 1 min each arm x 2 sets

 

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year

Merry Christmas! Gym is closed today.

CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


Open Gym Today 9am-1pm, No Classes

WOD:

Buy in: 500m row

-4 rounds-

15 OHS (95#/65#)

10 Burpees

Cashout: 500m row

-for time-


Mobility:

A1) Downward dog pose 30-45 seconds x 2-3 sets

A2) Couch stretch 45-60 sec each leg x 2-3 sets


CFMG Holiday Hours

We will not be holding any CFK Classes and Oly. Club Sessions until Next year


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