A+ R A-

W.O.D.

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!

 

Bands Are For Pushing, Not Pulling

Where Young College Graduates Are Choosing To Live

What Will You Do Today?

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!

Unfit To Print

Chocolate Milk And Rest Days

Using Complexes: When, How, And Why

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!


 

Page 11 of 197

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