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W.O.D.

No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.

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This is a shot from our very first LCI in 2010

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!



WOD:

Buy in: 400m run

20 Pull-ups

15 Front Squats (185#/125#)

15 Pull-ups

10 Front squats

10 Pull-ups

5 Front squats

5 pull-ups

Cash out: 400m run

-For time-


Sausage & Seafood Chowder

Running Technique

Front Squats

Just a friendly reminder that we will not be holding any classes, open gym, and Oly Club this Saturday and Sunday due to the 2012 LCI! Come on down and cheer on local competitors as they take on this year's WODs. Good luck to all those participating!


CrossFit Mission Gorge's Whole 30 Challenge starts soon! If you're on Facebook be sure to "like" our CFMG Whole 30 Challenge page.



SWOD: Bench press 8/6/6/4/4

WOD:

AMRAP in 10 min

10 KB Swings (53#/35#)

200m run

10 Toes-to-bar



CFMG Etiquette Reminders

Whole30 Program

Setting the shoulder for the bench


 

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Thursday, September 6th and ends on Saturday, October 6th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days. The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis. Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour, a CFMG Whole 30 Cooking Class, online accountability/support/coach accessibility, and a Whole 30 "progress check" meeting at the halfway point. During the week of the Challenge Kickoff, a baseline WOD(s) will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress! -Besty


 

2011 LCI WODs


SWOD: Snatch 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have about 25 minutes to build up to a 1 RM Snatch. REST/sit down between sets!!! :)

WOD:

50 sit-ups

25 push-ups

-2 rounds for time-

(6 min cap)


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Tough Mudder, Feb 2012

 

AM vs. PM Challenge WOD

5 Ground-to-overhead (135#/95#)

10 Burpees

200m run

-5 Rounds for time-

Please post your time in seconds so we can easily score this WOD.

10 min = 600

11 min = 660

12 min = 720

13 min = 780

14 min = 840

15 min = 900

16 min = 960

17 min = 1020

18 min = 1080

19 min = 1140

20 min = 1200

 

San Diego Public Market

Muscle-ups at 10,000 Feet

AM vs. PM Challenge WOD happens tomorrow!


No CrossFit Kids tomorrow. Sorry Frown


SWOD: Thrusters 2/2/1/1/1..... Take 20-25 min to build up to a 1RM thruster. Then,

A1) Strict pull-ups max unbroken reps x 3 sets

A2) 200m sprint x 3 sets


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OPEN Gym 9am-Noon


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening today. Space is limited!

 

8am and 9am classes only today!

 

WOD:

Buy in: 1 Mile run

30 Double unders (90 single unders)

50 Air squats

-3 rounds for time-

 

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