A+ R A-

W.O.D.

 

SWOD: Snatch 4/4/3/3/3

A1) Snatch Grip Deadlifts w/ Resistance Band 5/5/5/5

A2) Weighted Plank Holds, 4 Sets x 60 Seconds

 

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Leading From The Back

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

NOTE: CrossFit Endurance will meet today at 5pm

Mobility:

A1) Racked Position Mobility Drill, 1 Minute Each Arm x 2 Sets

A2) Keg Drill, Accumulate 2 Minutes x 2 Sets

WOD:

AMRAP in 5 Minutes x 3 Rounds,

Rest 2 Minutes Between Rounds

3 Hang Power Cleans (155#/105#)

10 Pull-Ups

3 Push-Jerks

10 Toes-to Bar

 

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Bigger, Better Glutes

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

If you are interested please sign up soon!

Introduction: Yoke Carries

(We will incorporate this into our warm up today)

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Skill: 10-15 Minute of Squat Therapy

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SWOD: Overhead Squat 6/6/6/6/6

 

No, Frosted Mini-Wheats Won't Make Your Kids Smarter

Mobility For People Who Hate Doing Mobility

Happy Birthday, Coach Ian!!!

 

Ian's 30th Birthday WOD

30 HSPU (Sub = 30 Hand Release Push-Ups)

30 Alternating Leg Pistols (Sub = 30 Jumping Air Squats)

30 Pull-Ups

30 Unbroken Double Unders

30 KB Swings (70#/53#)

30 Burpees

30 Sit-Ups

30 Box Jumps (24"/20")

30 Shoulder to Overhead (95#/65#)

30 Toes to Bar

-For Time-

(25 Minute Time Cap)

 

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My Sprinter

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Open Gym

9am-Noon

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

If you are interested please sign up soon!


Partner WOD:

-For Time, Partners Split Reps-

400m Run (Together)

80 Thrusters (95#/65#)

80 Burpees (one partner holds the barbell in a rack position)

400m Run (Together)

Time ends when both partners touch the barbell at the end of the last 400m run.


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100 Paleo Breakfast Ideas

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches


If you are interested please sign up soon!

Dear CFMG Community,

I know your time is important, so I will keep this brief. It is with great sadness that I must inform you that I will be stepping down as a coach at Crossfit Mission Gorge. Reasons are not important, but you all should know that it has absolutely nothing to do with all the members of this community. You each have made my coaching experience nothing but the absolute best, and I can imagine nowhere else to get my start as a coach. I can still remember my first day coaching when I was so nervous I had the vocal tone of a pre pubescent middle schooler. Flashback aside, I wanted to thank each and every one of you for making the gym my home, and know that it is not an easy decision to leave.

Happy training to all, your athletic potential is more than you know. Train hard, eat well, and stay the course! And as always, GET AFTER DEM GAINZ DOE!!!!!

-Coach Hunter

WOD:

10 Rounds for Time

3 Deadlifts (315#/205#)

5 Clapping Push-Ups

7 Toes-to-Bar

(12 Minute Cap)

Finisher Skill: Handstand walks and handstand holds


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WOD:

800m Run

600m Run

400m Run

200m Run

100m Run

50m Run

-For Time-

1:1 work to rest ratio

Today would be a good day to bring your stopwatch.

 

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Page 20 of 158

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Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/26/2014

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9/25/2014

9/25/2014

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9/24/2014

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SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

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9/23/2014

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9/22/2014

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