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W.O.D.

Hatch Week #8 Day #2

Back Squat

5 @ 65%

5 @ 65%

5 @ 70%

5 @ 70%

5 @ 70%

Front Squat

5 @ 60%

5 @ 60%

5 @ 60%

5 @ 60%

WOD:

For Time:

40 Double Unders

8 Hang Power Cleans (185#/115#)

30 Double Unders

8 Hang Power Cleans

20 Double Unders

8 Hang Power Cleans

10 Double Unders

 

 

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!

 

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Mobility/Stability:

For quality, not quantity, weight, or time!

A1) KB Windmills: 8/8/8/8 (per arm)

A2) Ring Dips: 8/8/8/8

SWOD:

Snatch Balance + OHS:

3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80%

(Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.)

Snatch with 3-second lift-off:

5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Emphasizing leg drive and controlled bar path during the initial pull to above the knee.


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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!

WOD:

"SWAT Qualifier"

1-Mile Run

20 Strict Pull-Ups

50 Ab-Mat Sit-Ups

50 Hand Release Push-Ups

 

-3:00 Rest-

 

For Time:

1 Rope Climb

100m Sled Drag (185#)

 

 

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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 Power Snatch

5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%

Snatch-Grip Deadlift:

5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100%

WOD:

1:00 Row

1:00 Burpees Over Rower

x 4 Sets (Score = Total Burpees)


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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 #8 Day #1

Back Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 65%

5 @ 65%


WOD:
20-16-10-6 Reps For Time:
Box Jumps (24"/20")
KB Swings (70#/53#)
Alternating Leg Pistols
Shoulder To Overhead (115#/75#)


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!

WOD:

2015 Regional Event 6 | The CrossFit Games

5 Rounds for Time:

25-Calorie Row

16 Chest to Bar Pull-Ups

9 Strict Deficit Handstand Push-Ups

(16 Min. Cap)

 

Free Intro WOD at 10am

Skill: Sumo Deadlift High Pull

WOD:

6 Sumo Deadlift High Pulls (45#)

9 Push-ups

12 Kettlebell Swings (35#)

 

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!

 

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Hatch Week #7 Day #2

Back Squat

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 85%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

 

WOD:

-6 Minute AMRAP-

1 Box Jump (30”/24”)

1 Burpee

2 Box Jumps

2 Burpees

3 Box Jumps

3 Burpees...

Continue adding one rep after each round.


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!

 

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SWOD:

Snatch w/ 3 Second Lift-Off

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

WOD:

2015 Regional Event 7 | The CrossFit Games

15 Muscle Ups

5 Rep Clean Ladder

(M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#)

(6 Minute Cap)


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!

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