A+ R A-

W.O.D.

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 (155#/105#)

9 Hang Power Cleans (155#/105#)

4/Arm KB Snatch (53#/35#)

10 V-Ups

9 Push-Ups

8 Chest To Bar Pullups

+

8 Deadlifts (155#/105#)

7 Hang Power Cleans (155#/105#)

3/Arm KB Snatch (53#/35#)

8 V-Ups

7 Push-Ups

6 Chest To Bar Pullups

+

6 Deadlifts (155#/105#)

5 Hang Power Cleans (155#/105#)

2/Arm KB Snatch (53#/35#)

6 V-Ups

5 Push-Ups

4 Chest To Bar Pullups

+

4 Deadlifts (155#/105#)

3 Hang Power Cleans (155#/105#)

2/Arm KB Snatch (53#/35#)

4 V-Ups

3 Push-Ups

2 Chest To Bar Pullups




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


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-

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, heats, and timeline for the weekend can be found HERE.

We will re-open on Monday, August 18th, 2014 at 6:30am for Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.

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, heats, and timeline for the weekend can be found HERE.

We will re-open on Monday, August 18th, 2014 at 6:30am for Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.

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 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, heats, and timeline for the weekend can be found HERE.

WOD:

“Cindy”

AMRAP in 20 Minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

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, 70%x5

Finisher:

100 Hollow Rocks

-For Time-

 

The Mistake That's Costing You Pounds In Your Cleans

Are You An Athlete Or An Exerciser?

Maximizing Power For Runners And Lifters

2014 Left Coast Invitational Schedule/Heats

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 there to test your fitness in mind and body. We promise you will have some fun in the process, too! We are proud to have you represent our gym, and can't wait to cheer you on this weekend! So make sure to stop by CFMG in the "Open Gym" side for our special meeting at 7pm tomorrow! (Please be sure to review our timeline/heats before the meeting, too!)


WOD:

21-15-9

Burpees

T2B

Shoulder-to-Overhead (135#/95)

-For Time-

(8 Minute Cap)


Rest 2 Minutes

7-5-3

Power Clean (135#/95#)

KB Goblet Squat (53#/35#)

-For Time-

(4 Minute Cap)


Emotions in Motion

2014 Left Coast Invitational Schedule


Page 1 of 153

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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:127 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

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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:96 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:44 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:68 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:116 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:151 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:185 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:216 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:211 W.O.D.

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8/10/2014

8/10/2014

Open Gym 9am-12pm

ian - avatar ian 09 Aug 2014 Hits:122 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:211 W.O.D.

Read more