A+ R A-

W.O.D.

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

WOD:

2015 Regional Events | CrossFit Games

Event #2, Hero WOD, "Tommy V"

21 Thrusters (115#/75#)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

(16 Minute Cap)


Finisher:

A1) 50m Sled Drag x 4 sets

A2) Max L-Sit Hold x 4 Sets


Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

 

Fit it Forward, CFMG!
In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box.

Tuesday, May 12th: Buy someone coffee.
Wednesday, May 13th: Teach someone how to do a burpee.
Thursday, May 14th: High five everyone after your workout (yes, everyone).
Friday, May 15th: Teach someone how to squat.
Saturday, May 16th: Share Crossfit with someone during our FREE 10am Beginner Class
(or any of our classes at 8am, 9am, and 11am).

Share your pictures on Instagram and Facebook (with #CFMGFIF) and you will be eligible for daily prizes!
On Saturday, May 16th, we will unroll a referral program that benefits both new and existing members.
Stay tuned for BIG savings!

WOD:

Hatch Squat Program

Week 7, Day 1

Back Squat

5 Reps @ 70%

5 Reps @ 80%

2 Reps @ 85%

3 Reps @ 90%

1 Rep @ 100%

Front Squat

5 Reps @ 65%

4 Reps @ 75%

4 Reps @ 80%

4 Reps @ 85%


Finisher:

A1) Strict Toes To Bar 12/12/12/12

A2) Weighted Planks 1:00 x 4 Sets

 

8 Critical Health Reasons For Getting Enough Sleep

King Of CrossFit

Gatorade's Hydration Confessions


Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


SWOD:

Push Press

5/5/4/4/3


WOD:

5 Rounds for Time:

15 KB Swings (70#)

15 Deficit Push-Ups (25# plates)

400m Run


The Kettlebell Swing

College For The Masses

2 Grain Free Breakfast Crepes


Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!



Open Gym

9am-12pm

SWOD:

Snatch Balance with 3-second pause in bottom:

3/3/3/2/2


WOD:

AMRAP in 12 Minutes of:

Buy In: 1,000m Row

4 Shoulder to overhead (135#/95#)

6 Hang cleans (135#/95#)

8 Box Jumps


Free Intro WOD at 10am

Skill: Front Squat

WOD:

10 Front Squats (45#)

8 Sit-Ups

6 Burpees

200m Run

-AMRAP in 14 Minutes-


5 Things People Need To Stop Overthinking

Programming To Incentivize Fitness

A Primal Primer: Leaky Gut


Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


Hatch Week #6 Day #2

Back Squat

4 @75%

4 @80%

4 @80%

4 @80%

Front Squat

5 @60%

5 @65%

5 @70%

5 @70%

WOD:

Alternating EMOM for 12 Minutes of:

First Minute:

5 Deadlifts (225#/185#)

Second Minute:

200m Sprint

-For Total Completed Rounds-


8 Things Einstein Taught Me About Fitness

7 Exercises To Optimize Shoulder Health With Kettlebells

WOD Recovery Yoga: Targeting The Posterior Chain


Upcoming Events At CrossFit Mission Gorge

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


 

SWOD:

Hang Snatch with 2 pauses:

2/2/2/2/2

(Load by feel - Pause 2 seconds above knee and 2 seconds in OHS)

Snatch Lift-Off

5/5/5/5

(@ 90-100% of full snatch 1RM)

WOD:

7 Minute Abs V 3.0

1st Minute: GHD Sit-Ups

2nd Minute: Weighted Plank

3rd Minute: V-Ups

4th Minute: Flutter Kicks

5th Minute: Med Ball Twists

6th Minute: Toes To Bar

7th Minute: Bicycles

-For Reps-

 

Abs/Back: What Does It All Mean?

Are You Eating Enough?

Exploring Why Some People Get Fitter Than Others?


Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up here or on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!


 

SWOD:

Push Press

5/5/5/5/5 (@ 70%)

WOD:

Complete for Time:

20 Wall Ball Shots (20#/14#)

30 Pull-Ups

40 Overhead Walking Lunge Steps (45#/25#)

50 Double Unders (100 Single Unders)

60 Kettlebell Swings (53#/35#)

*Every minute, stop where you are at and complete 3 burpees

 

Upcoming Events At CrossFit Mission Gorge

CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as improve split jerks, split squats, lunges, and even pistols, then sign up hereor on the sign up sheet in the Athlete Lounge for this Seminar! Seminar is $39, and will be capped at 20 athletes.

During the seminar, we will learn to test our own motor control and mobility limitations and learn techniques to improve running and single/split leg movements. Motor Control, Stability, and Mobility factors will be provided so we can measure our own progress over time.

CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation (501c3). To register and donate, please visit this link.

Please RSVP for the CFMG Member Appreciation Pool Party on Saturday, May 30th, 2015 from 1-5pm. Please allow us to show our appreciation for you as a loyal member of CrossFit Mission Gorge by joining us at a pool party to kick off the summer season in San Diego! We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We will provide food and drinks--just bring yourselves and get ready to have a great time! Whether you have been with us for 1 month or 5 years, we appreciate your support and love, and want to give back to you in a small way to show our most heartfelt thanks. YOU are what makes our community the best in San Diego!

MobRX For Shin Splints

Taking Play Seriously

Forging Elite Athletes

Page 7 of 192

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