Hang Snatch with 2 pauses:
(Load by feel - Pause 2 seconds above knee and 2 seconds in OHS)
(@ 90-100% of full snatch 1RM)
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
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!