A+ R A-

W.O.D.

Mobility:

A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets

A2) Couch Stretch, 1 min each leg x 2 sets

SWOD:

Hatch Squat Program: Week 11, Day #1

Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1

Front Squat: 60%x5, 70%x5, 75%x5, 75%x5

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America Needs A Playtime Intervention

Are Smartphones Disrupting Your Sleep?

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend

 

WOD:

(Main Site WOD from 9/1/2014)

Row 30 Calories

30 Burpees Over the Bar

30 Hang Cleans (135#)

-For Time-

(12 minute cap)


Finisher/Skill:

We will work on the progression for the kipping pull-up, and then work on the butterfly technique for those of you who can already complete 15 unbroken kipping pull-ups.

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Is CrossFit Dangerous?

 

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


Open Gym

9am-12pm

SWOD: Hatch Squat Program: Week 10, Day 2

Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5

Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

WOD:

10-1

Toes to Bar

1-10

Bar Dips

Free Intro WOD at 10am

Skill: Med Ball Cleans

WOD:

5 Wall Ball Shots

7 Burpees

9 Sit-Ups

200m Run

15 Minute AMRAP

 

Low Bar Vs. High Bar Back Squat

11 Signs You're Not As Healthy As You Think You Are

Skill/Strength: Power Snatch: 3/3/3/3 (work up to weight used in WOD)

Buy In: 1 Mile Run


5 Snatch Grip Deadlift (135#/95#)

7 OHS

9 Burpees

-3 Rounds-


Cash Out: 200m Farmer Carry (53#/35#)

-For Time-

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The Definitive Answer To 20 Of Your Biggest Health Questions

Beautiful Practice Movement Sequence

Motivational Interviewing Techniques To Create Positive Change

WOD:

5 Bar Muscle Ups 
(Sub=10 Pull-Ups)

10 Thrusters (115#/75#)

15 KB Weighted Sit Ups (53#/35#)

-5 Rounds for Time-

 

Rest 5 Minutes


200m Sprint

5 Burpees

5 Air Squats

-5 Rounds for Time-

 

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


Channeling Empowerment

A Call For A Low-Carb Diet That Embraces Fat

Reasons To Drink A Cup Of Coffee Before You Workout

How To Treat A Cold Or Flu Naturally

The Ballsiest Lifter In History--And You

SWOD: Hatch Squat Program: Week 10, Day 1

Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5

Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

Finisher:

:30 seconds weighted plank hold


:30 seconds handstand hold


:30 seconds flutter kicks

-3 Rounds-


Science Examines Why We Supplement And If It Works

10 Reasons Why CrossFitters Should Start Practicing Yoga

Please join us tonight at 8pm for FREE yoga at CFMG! All members are welcome to join this FREE class, instructed by Angelica Barrera from Hapa Yoga Studio. Please bring a mat and be ready to give your body some love!

SWOD: Strict Press 5/5/4/3

WOD:

6 Minute AMRAP

8 Shoulder to Overhead (135#/95#)

10 KB Swings (70#/53#)

12 Double Unders (24 Singles)

-rest 2 minutes-

6 Minute AMRAP

8 Power Cleans (135#/95#)

10 Burpees

12 Double Unders (24 Singles)

-rest 2 minutes-

6 min AMRAP

4 Power Cleans
(135#/95#)

6 Shoulder to Overhead (135#/95#)

8 Burpees

10 KB Swings
(70#/53#)

12 Double Unders (24 Singles)


The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


5 Tips To Improve Your Shoulder-To-Overhead Lifts

Bracing, Breathing, and Belts: A Lifter's Guide

Secret San Diego

Page 19 of 174

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