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2011 Open Sectional WOD 11.2

9 Deadlifts (155#/100#)

12 Hand-lift push-ups

15 Box Jumps (24"/20")

-AMRAP in 15 min-


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40 Years of Insight, Part 1

Yoga for the Type-A

CFMG Endurance Team

OPEN GYM FROM 10 am to 1 pm


In honor of 9/11 we decided to do a hero workout today

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in AL Kut, Iraq on Thursday June 8th 2006


50 Pull ups

Run 400 M

21 Thrusters 95/65 lbs

Run 800 M

21 Thrusters 95/65

Run 400 M

50 Pull ups

-For Time-


CrossFit Mission Gorge Endurance Team is here!

Here is the link! Check it out!

We will meet this Tuesday for our first session, 6pm at CFMG.  If you are interested just show up ready to work out.  It will take place during the regularly scheduled WOD, but we will being doing a different (endurance based) workout.


Jason C a member here at CFMG just ran the Leadville 100.  Through CF and CF Endurance training he was able to complete this 100 Mile Race in about 29 hours.  If you see him at the gym be sure to congratulate him on this amazing accomplishment!  He sent us over some pics of the race take a look...


Jason Crossing Hope Pass during the Leadville 100

Below is one of the aid/rest stations during the Leadville 100


12 Min to find 1 Rep Max Hanging POWER SNATCH

12 min to find 3 Rep Max Squat Clean (touch and go from the floor)

12 min to find 5 Rep Max PUSH PRESS (from rack)

Kim and Roy getting in an Overhead Squat at Stonehenge.

Elbows High and Outside

Common Push Press Errors

Stacy's Paleo Kitchen


10 Min of Hand Stand Push Up Work

(if you can not do a Handstand push up there are plenty of progressions we have for you today to work on)


Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)

40 Double Unders (160 Singles)

30 Box Jumps (24/20)

20 KB Swings (53#/35#)

3 Rnds

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)

Achieving the Muscle Up

Masters and the CF Games


Back Squat 3/3/2/2/1/1


100 M Run

15 Air Squats

100 M Run

10 Burpees

6 Rnds


Erin getting ready for some heavy front squats during the LCI


Two Great Seminars This Month

1) Saturday Sept. 24th we will be holding an Intro to Kettlebell seminar (this event is open to the public) hosted by the Kettlebell Club of San Diego. This seminar will be led by Jason Dobly of Orange Kettlebell Club, and the POC for this seminar of Luis Cortes ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). This is a three hour long seminar and we will be offering two seperate sessions, the first from 9am-Noon and the second from 1:30pm-4:30pm.

What will be taught :

What Kettlebell is

What makes it unique

How to pick it up

How to safely work with momentum

How to maintain your equilibrium



Two handed swing

One hand swing




This Seminar is offered at a reasonable price of $97 -or- $48.50 (50% off) for LEO, Military, Firefighters, and CFMG members.

Please RSVP for this event with Luis ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). Also let him know if you are eligable for the 50% off.

2) Sunday Sept. 25 we will be holding a RX Jump Rope Clinic (this event is open to the public) hosted by the RX Jump Rope Team. This Clinic will run from 10am-Noon.

Points covered:

Basic jump rope theory and mechanics (Minimizing Variables)
Bounding efficiency
Proper posture and alignment
Timing and Tempo
Turning mechanics, i.e. Elbows to wrists, dominant and non-dominant tendencies
Rope Tension and Proper Spacing

A lot of time will be spent on building the foundation and honing sound technique and thought processes. Each participant will also be filmed to give them visual feedback on the spot. 

Participants will be doing a ton of jumping, single unders, drills, and double unders. Participants are encouraged to be "rested" for this clinic. 

The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40. Payments will be taken on the day of the event. 

-We need a minimum of 10 participants and there is a cap of 30 participants. 
-The clinic may run a bit longer depending on the class size and/or need.

Kendrick Farris vs 583#....Squat

Carl Lewis POSE Running

Extra Credit today for these Burpees



12 Deadlifts (155#/105#)

9 Hanging Power Clean (155#/105#)

6 Push Jerk (155#/105#)

5 Rnds

Michele in the LCI with a Sumo Deadlift Super High Pull!


We are holding an RX Jump Rope Clinic at CFMG on Sept. 25th 10am-Noon. The cost is $75 which includes a custom RX Jump Rope (any color or cable) and the clinic. Clinic only cost is $40. This course is geared towards CrossFit and will help improve your double unders for sure. Dave Newman the creator of the RX Jump Rope will running the course! Let us know if you want to reserve a spot today! Please pay with cash or check to reserve a spot.


Getting Stronger and Faster

Holmberg on DT

Happy Labor Day!

Today there will be open Gym from 8am to 11am

Come in and work your weakness or attack a WOD you have been waiting to try!



John R at the LCI

A little photo shop job by one of Mark Lin's members at CF 858, taken from the LCI

What is Labor Day

Elizabeth Akinwale

Page 155 of 174

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