A+ R A-

W.O.D.

SWOD: Hatch Squat Program: Week 9, Day 2

Back Squat: 65%x5, 75%x5, 75%x5, 75%x5

Front Squat: 65%x5, 65%x5, 65%x5, 65%x5

Finisher:

A1) 200m Sprint on the Rower x 3 sets

A2) 20 Strict Ring Push-Ups x 3 sets

 

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17 Tips For Getting Better At Rowing

7 GIFs That Will Convince You Just How Scary The Drought In The West Is

Grain-Free Chicken Parmigiana

Skill: Handstand Walk Practice for 10 minutes

WOD:

20 Burpee Box Jump Overs (24”/20”)

15 HSPU

600m Run

15 Burpees Box Jump Overs

10 HSPU

400m Run

10 Burpee Box Jump Over

5 HSPU

200m Run

-For Time-

(15 min cap)

 

Finisher: 20 KB/DB Walking Lunges x 4 Sets

CFMG is excited to add Dan Demory to our staff as a coaching intern. Dan has been an athlete and competitor with CFMG for two years, and graduated this May with a B.S. in Kinesiology. He holds a CrossFit Level 1 Trainer Certificate, is a NASM Certified Personal Trainer, and is a USA Weightlifting Level 1 Sports Performance Coach. He brings years of experience as an SDSU Strength and Conditioning Coach and Fire Academy PT Instructor, and we know he will bring great things to CrossFit Mission Gorge. Be sure to give him a warm welcome and expect to see him coaching during the 8:30am weekly classes!

 

Chasing Excellence

Who's In The Office? The American Workday In One Graph

21 GIFs That Explain Mathematical Concepts

Paleo Lunchboxes: Part 5


WOD:

1 Min. 15 GHD Sit-ups

1 Min. 10 Deadlifts (225#/135#)

1 Min. 20 Pull-Ups

1 Min. 10 Strict Bar Dips

1 Min. 50 Double Unders (sub = 75 single unders)

-3 Rounds-

 

Please Vote on the Topic for our Next FREE CFMG 101 Session!

(Saturday, September 13th from 10am-12pm)

Paleo Lunchbox Ideas

Back To School: The 70's Versus Today; A Lot Has Changed

Pediatricians Say Schools Should Start Later For Teens' Health

Lifting Headaches: How to Spot, Avoid, and Remedy Them

SWOD: Hatch Squat Program: Week 9, Day 1

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

Front Squat: 65%x5, 75%x4, 80%x4, 85%x4

Finisher: 45-60 sec. weighted “around the world” planks x 5 sets

 

Kale Salad with Figs, Prosciutto, and Walnuts

Why LeBron James Is Suddenly Skinny

Yoga Makes You A Quicker, Better Thinker

WOD:

Score is total reps of the following barbell complex:

1 Deadlift (135#/95#)

1 Hang Clean

1 Shoulder to Overhead

6 minutes each round; 3 minutes of recovery between rounds

Round #1: Row 600m, then complete AMRAP of the barbell complex

-rest 3 min-

Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of the barbell complex

-rest 3 min-

Round #3: 600m Run, then complete AMRAP of the barbell complex

 

Paleo Lunchboxes

6 Ingredient Slow-Cooker Pot Roast Recipe

Glass-Free Menagerie: The New Zoo

 

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Open Gym 9am-12pm

CFMG Is Closed Today!


Come join us at La Jolla Shores for a Beach WOD and Paleo Cook Out!

Meet at the park at 10:30am (we will have a CFMG tent and table)

WOD will take place on the beach at 10:45am

Paleo Potluck to follow (please bring a dish to share; grill will be available)

Bring your family and friends!

Kellogg Park at La Jolla Shores

(Camino Del Oro and Vallecitos)


SWOD: Hatch Squat Program: Week 8, Day 2

Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5

Front Squat: 60%x5, 60%x5, 60%x5, 60%x5

WOD:

1/Arm KB Push-Press

1/Arm KB Row

1/Leg KB Static Lunge*

-6 Minute AMRAP-

*Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)

 

How To Analyze Which Of Your Lifts Need Attention

Amazing Grace

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Page 20 of 173

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