A+ R A-

W.O.D.

SWOD:

Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4


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A1) Yoke Carry 50 feet x 4 Sets

 

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A2) GHD Hip Extensions 8-12 Reps x 4 Sets

 

How To Undo The Damages Of Sitting

Getting Some 'Me' Time: Why Millennials Are So Individualistic

The Limits Of Friendship

Why Are Americans So Fascinated With Extreme Fitness?

Paleo Pumpkin Recipes

Mobility:

A1) Hip Capsule: Exaggerate external rotation 1 minute/leg

A2) Wall Squat: 2 minutes

 

WOD:

-3 Rounds for Time-

7 Deadlifts (315#/215#)

7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips)

21 Burpee Box Jumps (24”/20”)


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You Are Going To Die, So Stop Wasting Time On Facebook

Weeknight Roast Chicken

The Year Of The Thruster

SWOD:

Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4

WOD:

AMRAP in 10 Minutes

10 KB Swings (53#/35#)

10 Sit-Ups

10 Clapping Push-Ups

10 Toes-to-Bar

 

How Far Is Too Far For Kids To Run?

Sleeping Brains Understand Words

How To Improve Your Cleans


Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from CrossFitting to finding himself in a wheelchair and continuing to fight every single day to become stronger in body and mind, literally learning to walk again. Please watch this to learn more about a person who exemplifies the motto, "life is worth competing for."

WOD:

200m Run

16 HSPU

16  Alternating Leg Pistols

400m Run

14 HSPU

14 Alternating Leg Pistols

600m Run

12 HSPU

12 Alternating Leg Pistols

800m Run

10 HSPU

10 Alternating Leg Pistols

-For Time-

Sub for Alternating Leg Pistols = KB Goblet Lunges

 

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20 Minutes Of Strength Training Can Improve Memory

The Monkey That Became A Midwife

Human Evolution: Fireside Tales

Training With Integrity

There will be NO OPEN GYM today, due to the

CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders

from 10am-12pm

(Psst! Spots are still available! Sign up HERE)

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at Mission Bay Park August 6th, 2011for Ted. Please wear your "I WOD for Ted Hoyt" shirt, or the color green--Ted's favorite color--to show your love and support.

Julie Bradbury-Hoyt will be at CFMG to WOD and assist us in displaying a shadowbox with Ted's signed "I WOD for Ted Hoyt" shirt and memorial plaque in a special and prominent location in our gym. ALL are invited to come, so please bring your family and friends--we hope to have a full house!

WOD:

Ted Hoyt Memorial WOD

In Teams of Two:

800m Run (together)

100 Burpees (split reps)

100 Sit-ups (split reps)

100 Air squats (split reps)

800m Run (together)

200m Partner carry

-For Time-

SWOD: Power Snatch 3/3/3/3/3

WOD:

15 Toes-to-Bar

10 Barbell Overhead Lunges (135#/95#)

10 Alternating Leg Pistols

-3 Rounds for Time-

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

 

Strong, Real, And Less-Than-Perfect

Why Steve Jobs Didn't Let His Kids Use IPads

One Young Man's Silent Trek Across The USA

WOD:

50 Wall Ball Shots (20#/14#)

50 Unbroken Double Unders (100 Single Unders)

50 Hang Cleans (95#/65#)

50 Air Squats

50 Floor Presses (95#/65#)

50 Games Standard Box Jumps (24”/20”)

50 KB Swings (70#/53#)

50 Sit-Ups

-For Time-


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE


We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.

In this two-hour seminar, Steph Gaudreau—creator of Stupid Easy Paleo, certified holistic nutritionist, and author of The Paleo Athlete and the upcoming book The Performance Paleo Cookbook—explains the benefits of a Paleo / real food approach to nutrition. She'll explain how eating the right foods helps decrease inflammation, assist in weight management, and boost athletic performance. Steph gives the science behind Paleo / real food in an approachable, easy-to-understand, actionable way. You'll walk away with a clear sense of why and how to implement better nutrition in your daily life.

Cost: $25 per person, payable on MindBody Online or at the front desk

This class is open to members and non-members!

 


Master The Floor Press

Why Saying Is Believing

A Bunch Of Cool And Talented People Got Together

Paleo Apple Crisp

Page 14 of 173

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