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W.O.D.

Be sure to sign-up for the CFMG Nutrition and Lifestyle Course. This Course is open to CFMG Members and non-members. Let us know if you have any questions regarding this course, or view more info HERE. Next class is on Tuesday July 19th from 6-7:30pm. Space is limited so please sign-up ASAP.


 

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WOD

Run 1 mile

-For time-

 

SWOD

Front Squats 10/10/8/8/8

Toes-to-Bar 10/10/10/10/10

 

Reference back to 4/22/2011 or 5/30/2011 to find your 1 mile time. Please note this may not be the best time to go off of considering the 1 mile runs were part of a WOD, but it would be good to know what sort of pace you should be holding.

Reference back to 6/22/2011 in your log to know how much weight you used on front squats and try to increase the weight today.

 

CrossFit Mission Gorge's Left Coast Invitational

World Record 1 Mile Run

5x200kg (440#) front squat

2x140kg (308#) front squat

 

AMRAP in 7 min

3 power cleans (185/135)

6 HSPU

 

Rest 3 min

 

AMRAP in 7 min

30 Air Squats

200m run

 

POSE Running Technique Training (before & after)

*CrossFit HSPU

(*just try not to be over extended at your spine)


HAPPY 4th of July!

Classes today at 8:30am and 9:30am only.

 

In teams of two

20 hand-clap partner push-ups

30 pull-ups

40 anchored sit-ups

400m run

-AMRAP in 15 min-

 

Rest 3 min

 

In teams of two

Max burpees

AMRAP in 4 min


During the 15 min AMRAP partners must do the push-ups and run together, but the pull-ups and sit-ups may be broken up between the partners. During the 4 min AMRAP only one partner works at a time. Modifications and/or substitutions will be given out prior to starting the WOD.

Just a little update, we are currently in the process of ordering more CFMG t-shirts (male & female). We are also adding a few more "toys" to the gym. Nothing crazy but as our community grows so will our facility. Also, standby this week for more info on this year's L.C.I. :)

 

The National Anthem

Why Do We Celebrate The Fourth of July?

Open Gym From 10 am to 1 pm

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


WOD

with a continuously running clock

12 Back Squats (155#/105#)

9 Toes to Bar

3 Rnds

Rest 3 Min

Run 400 M

50 Pull ups

Rest 3 Min

9 Push Jerks (155#/105#)

20 Double Unders

3 Rnds

-For Time-

 

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.

 

Dave Newman of RX Jump Ropes Sizing up Josh Bridges

Before Stretching

 

 

10 AM WOD

400 M Run (Once)

5 Burpees

10 KB Swings

15 Air Squats

AMRP 12 Min

WOD

12 Min at each Station

1) Power Clean- 6 Rep Max (Unbroken)

2) Overhead Squat- 3 Rep Max

3) Max UnBroken KB Swings 3 Attempts  (53#/70#)

(add up all swings from each attempt for your score)

Score= weight of power clean+weight of OHS+# KB Swings

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.


The Ultimate Guide to Power Cleans

Jason Lydon on Coaching Rob Orlando

Endurance WOD

400 M Run

Rest 1 Min

400 M Run

Rest 1 Min

200 M Run

Rest 30 Seconds

200 M Run

Rest 30 Seconds

200 M Run

-For Time-

WOD

AMRP 1 Min

30 Double Unders (60 Singles)

Max Reps Sumo DeadLift (185#/115#)

Mandatory 1 Min Rest

4 Rnds Score = total Sumo Deadlifts

 

If anyone is planning on attending the foundations course tonight at 6 pm please contact us!  (619-528-0351)

July 4th hours will be shortened. We will only be holding the 8:30am and a 9:30am session.

Just an update, we will no longer be offering the Free 1 Week pass. We may bring it back in the future but for right now your friends and family can enjoy one Free Class on us, and they may also participate in our Free Saturday Sessions at 10am every Saturday. Thanks for your constant support as our CFMG community grows.

 

10 Tips for Sumo Deadlifting

CJ Martin on how he got 200+ People to sign up for the CF open


Strength WOD

Front Squat

10/3/10/3/10/3

30 second plank after each set

WOD

"Grace"

30 Clean and Jerks (135#/95#)

For time

 

 

Mobility WOD- Front Squat Position

Grace 89 Seconds

CF Five Cities- Strong is Beautiful

Page 127 of 137

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