A+ R A-

W.O.D.

WOD:

In Teams of Three:

200m Row

25 Wall Balls (20#/14#)

20 Pull-Ups

400m Run (together)

-AMRAP in 18 Minutes-

Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups simultaneously, rotating to the next station once each partner finishes). The team must finish one full round, with each of the partners executing the row, wall balls, and pull-ups before going on the 400m run together.

Free Intro WOD

Skill: Overhead Squat

WOD:

15 Overhead Squats

10 Sit-Ups

5 Burpees

200m Run

-4 Rounds for Time-

 

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Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

 

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details below!

WOD:

Main Site WOD from 10/10/14:

100 Double Unders

21 Front Squats (115#)

21 Push Press (115#)

100 Double Unders

15 Front Squats

15 Push Press

100 Double Unders

9 Front Squats

9 Push Press

-For Time-


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Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk


SWOD:

Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4


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A1) Yoke Carry 50 feet x 4 Sets

 

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A2) GHD Hip Extensions 8-12 Reps x 4 Sets

 

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Mobility:

A1) Hip Capsule: Exaggerate external rotation 1 minute/leg

A2) Wall Squat: 2 minutes

 

WOD:

-3 Rounds for Time-

7 Deadlifts (315#/215#)

7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips)

21 Burpee Box Jumps (24”/20”)


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Weeknight Roast Chicken

The Year Of The Thruster

SWOD:

Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4

WOD:

AMRAP in 10 Minutes

10 KB Swings (53#/35#)

10 Sit-Ups

10 Clapping Push-Ups

10 Toes-to-Bar

 

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Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from CrossFitting to finding himself in a wheelchair and continuing to fight every single day to become stronger in body and mind, literally learning to walk again. Please watch this to learn more about a person who exemplifies the motto, "life is worth competing for."

WOD:

200m Run

16 HSPU

16  Alternating Leg Pistols

400m Run

14 HSPU

14 Alternating Leg Pistols

600m Run

12 HSPU

12 Alternating Leg Pistols

800m Run

10 HSPU

10 Alternating Leg Pistols

-For Time-

Sub for Alternating Leg Pistols = KB Goblet Lunges

 

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Training With Integrity

There will be NO OPEN GYM today, due to the

CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders

from 10am-12pm

(Psst! Spots are still available! Sign up HERE)

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at Mission Bay Park August 6th, 2011for Ted. Please wear your "I WOD for Ted Hoyt" shirt, or the color green--Ted's favorite color--to show your love and support.

Julie Bradbury-Hoyt will be at CFMG to WOD and assist us in displaying a shadowbox with Ted's signed "I WOD for Ted Hoyt" shirt and memorial plaque in a special and prominent location in our gym. ALL are invited to come, so please bring your family and friends--we hope to have a full house!

WOD:

Ted Hoyt Memorial WOD

In Teams of Two:

800m Run (together)

100 Burpees (split reps)

100 Sit-ups (split reps)

100 Air squats (split reps)

800m Run (together)

200m Partner carry

-For Time-

Page 2 of 161

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