A+ R A-

W.O.D.

WOD:

5 Bar Muscle Ups 
(Sub=10 Pull-Ups)

10 Thrusters (115#/75#)

15 KB Weighted Sit Ups (53#/35#)

-5 Rounds for Time-

 

Rest 5 Minutes


200m Sprint

5 Burpees

5 Air Squats

-5 Rounds for Time-

 

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


Channeling Empowerment

A Call For A Low-Carb Diet That Embraces Fat

Reasons To Drink A Cup Of Coffee Before You Workout

How To Treat A Cold Or Flu Naturally

The Ballsiest Lifter In History--And You

SWOD: Hatch Squat Program: Week 10, Day 1

Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5

Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

Finisher:

:30 seconds weighted plank hold


:30 seconds handstand hold


:30 seconds flutter kicks

-3 Rounds-


Science Examines Why We Supplement And If It Works

10 Reasons Why CrossFitters Should Start Practicing Yoga

Please join us tonight at 8pm for FREE yoga at CFMG! All members are welcome to join this FREE class, instructed by Angelica Barrera from Hapa Yoga Studio. Please bring a mat and be ready to give your body some love!

SWOD: Strict Press 5/5/4/3

WOD:

6 Minute AMRAP

8 Shoulder to Overhead (135#/95#)

10 KB Swings (70#/53#)

12 Double Unders (24 Singles)

-rest 2 minutes-

6 Minute AMRAP

8 Power Cleans (135#/95#)

10 Burpees

12 Double Unders (24 Singles)

-rest 2 minutes-

6 min AMRAP

4 Power Cleans
(135#/95#)

6 Shoulder to Overhead (135#/95#)

8 Burpees

10 KB Swings
(70#/53#)

12 Double Unders (24 Singles)


The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up here on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!


5 Tips To Improve Your Shoulder-To-Overhead Lifts

Bracing, Breathing, and Belts: A Lifter's Guide

Secret San Diego

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

Partner WOD:

Partner A: 400m Run

Partner B: Hang C&J (135#/95) until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Back Squats from the floor (135#/95) until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Double Unders until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Burpees until Partner A returns

-partners switch and perform same sequence-

-25 Minute AMRAP-

Partner Finisher:

150 Med Ball Twists

(split the reps, one partner working at a time while other partner holds a plank position)

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!

 

The Strange and Curious Tale of the Last True Hermit

How to Tell When A Scientific Study is Total B.S.

E-Mail O'Clock

Open Gym

9am-Noon

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

Skill: Power Snatch Practice for 15 minutes


WOD: EMOM for 12 minutes

Odd Minutes: 4 Power Snatches

Even Minutes: 8 Lateral Burpees Over the Bar

 


Free Intro WOD at 10am

Skill: Push-Press

WOD:

5 Push-Press

10 Air Squats

15 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

6 Myths The Haters Need To Stop Telling About CrossFit

Pulling For All You're Worth

N'Oatmeal Cookies

SWOD: Hatch Squat Program: Week 9, Day 2

Back Squat: 65%x5, 75%x5, 75%x5, 75%x5

Front Squat: 65%x5, 65%x5, 65%x5, 65%x5

Finisher:

A1) 200m Sprint on the Rower x 3 sets

A2) 20 Strict Ring Push-Ups x 3 sets

 

Dim lights Embed Embed this video on your site

17 Tips For Getting Better At Rowing

7 GIFs That Will Convince You Just How Scary The Drought In The West Is

Grain-Free Chicken Parmigiana

Skill: Handstand Walk Practice for 10 minutes

WOD:

20 Burpee Box Jump Overs (24”/20”)

15 HSPU

600m Run

15 Burpees Box Jump Overs

10 HSPU

400m Run

10 Burpee Box Jump Over

5 HSPU

200m Run

-For Time-

(15 min cap)

 

Finisher: 20 KB/DB Walking Lunges x 4 Sets

CFMG is excited to add Dan Demory to our staff as a coaching intern. Dan has been an athlete and competitor with CFMG for two years, and graduated this May with a B.S. in Kinesiology. He holds a CrossFit Level 1 Trainer Certificate, is a NASM Certified Personal Trainer, and is a USA Weightlifting Level 1 Sports Performance Coach. He brings years of experience as an SDSU Strength and Conditioning Coach and Fire Academy PT Instructor, and we know he will bring great things to CrossFit Mission Gorge. Be sure to give him a warm welcome and expect to see him coaching during the 8:30am weekly classes!

 

Chasing Excellence

Who's In The Office? The American Workday In One Graph

21 GIFs That Explain Mathematical Concepts

Paleo Lunchboxes: Part 5


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