A+ R A-

W.O.D.

Foundations will meet today from 10am-Noon.

WOD:

-AMRAP in 9 Minutes-

2 Power Cleans (135#/95#)

3 Hang Power Cleans

4 Shoulder to Overhead

30 Double Unders (Sub = 60 Single Unders)


Free Beginner WOD at 10 am

Skill: Front Squat

-AMRAP in 12 minutes-

8 Front Squats (45#)

10 Push-Ups

12 Air Squats

200m Run

 

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4 Ways To Make Better Connections With Friends, Clients, And Yourself

Coach

Foundations this Saturday will meet from 10am-Noon.

SWOD:

Back Squat 5/15/5/15 (Make each set as heavy as possible.)

WOD:

-AMRAP in 12 Minutes-

2 Push-Ups

2 Front Squats (115#/75#)

2 Pull-Ups

*Increase by 2 reps every round


We know you have been asking for it…and we listened! With much excitement, CrossFit Mission Gorge will now be offering a 5:30am class on Wednesdays with Coach Dan beginning next week on October 8th, 2014.  Please join us in extending a warm welcome to Coach Dan, who is on the schedule to coach the 5:30am, 6:30am, and 8:30am classes Wednesday mornings.  He has been working hard interning with us for the past two months, and we are lucky to have his knowledge, experience, and fun personality on the coaching staff at CFMG.

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Paleo And PCOS

The Paleo Lifestyle: The Way, Way, Way Back

Crawling To The Finish Line: Why Do Endurance Runners Collapse?

Chimpanzees Raised By Humans Have Social Difficulties Around Other Chimps

 

Did you know? Organic, grass-fed beef is delivered monthly right to CFMG! Order HERE!


CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!

Foundations this Saturday will meet from 10am-Noon.

 

SWOD:

A1) Hang Power Snatch 5/5/3/3/3

A2) Snatch Pulls (Complete the 1st and 2nd Pull) 5/5/5/5/5

 

WOD:

-AMRAP in 10 Minutes-

12 Toes to Bar

10 Box Jumps (24”)

8 Deficit Handstand Push-Ups (Use 45# Bumpers)


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Overhead Stability In The Snatch

Long, Lean Muscles: Oh, The Irony

Parenting As A Gen Xer

Did you know? Organic, grass-fed beef is delivered monthly right to CFMG! Order HERE!


CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!

SWOD:

A1) Hang Power Clean 5/5/3/3/3

A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5

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WOD:

Max Hand Release Push-Ups in 1 minute

30 Seconds of Rest

Max Double Unders in 1 minute

30 Seconds of Rest

Max Ring Dips in 1 minute

30 Seconds of Rest

-Three Sets for Reps-

 

3 No-Nonsense Ways To Build Fitness Through Swimming

Our Top 5 Supplement Recommendations

(Over) Analyzing & (Over) Coaching

Skill:

Ring Muscle-Ups

WOD:

Main Site WOD from 9.24.14

-3 Rounds for Time-

400 Meter Run

21 Sumo Deadlift High Pulls (75#)

12 Burpees, Jumping Over the Barbell

 

5 Mistakes To Avoid When Cooking Meat On The Stovetop

50 Incredible Pictures That Might Teach You Something

Creating Sustainable Agriculture Without Government Subsidies

 

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*

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*

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online!

Partner WOD:

In teams of three:

1500 Meter Row

(one partner holds onto the pull-up bar, one rests)

40 Box Jumps (24”/20”)

(one partner holds plank, one rests)

50 Push-Ups

(one partner holds front rack, one rests)

60 Power Cleans (135#/95#)

(one partner does flutter kicks, one rests)

70 Wall Ball Shots (20#/14#)

(one partner does burpees, one rests)

80 KB Goblet Lunges (70#/53#)

(one partner holds a handstand, one rests)

-For Time-


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*


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 free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

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