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W.O.D.

Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit. Don't forget about our free beginner WOD on Saturday at 10am.


One of our local Crossfitters is starting up a charter school. If you are interested in helping (all business, legal, marketing, computer/graphic, or education talents are needed) or you are a parent who wants to learn more, check out their website or "Like" their Facebook page.

 


Joey getting after those squat cleans yesterday


SWOD: Snatch, 25 min to build up to a 1RM.

WOD:

AMRAP in 5 min

15 Shoulder-to-overhead (155#/105#)

15 Burpees


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Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit. Don't forget about our free beginner WOD on Saturday at 10am.


We have a few zip up and pull-over hoodies in stock. If we don't have your size, style, or color please order online using the link above.


Mobility:

A1) Racked position mobility 1 min each arm x 2 sets

A2) Couch stretch 1 min each leg x 2 sets

WOD:

2012 Rumble in Paradise WOD #3

*“Intermediate”

15 Hand release push-ups

7 Squat cleans (115#/65#)

AMRAP in 10 min

“Advanced”

15 Hand release push-ups

7 Squat cleans (165#/115#)

AMRAP in 10 min

Immediately following this WOD you will complete max. Muscle-ups in 2 min


*Feel free to add a 2 min max pull-up AMRAP to the end of the intermediate WOD

 

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Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit.


CrossFit Mission Gorge is closed this weekend due to a renovation being done to our floor on the far side of the gym and some cleaning that we will be doing to improve our training environment. Sealed We apologize for any inconvenience. See you on Monday!




CFMG Hoodie Pre-Order: It's getting colder in the mornings and evenings here in beautiful San Diego. Why not stay warm this winter with an official CFMG Hoodie! We are now offering pull-overs and zip ups! These hoodies also make for an awesome gift this holiday season. We have added a few more color options for those of you who want to add to your collection of CFMG apparel. For your shopping convenience you can now order online from the comfort of your own home. Click HERE and head to our online store. We will be running this pre-order until Monday Nov. 26th. Get your order in ASAP! Side note: not all the color options are visible in the online store so please take a look below.



Black, Navy, Charcoal Heather, Green, Light Gray



Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


CFMG Fall Cleaning: If you are available on Sunday 11/18 (we won't be meeting on Saturday) we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats and cleaning them. We will be closed the entire weekend due to the cleaning we will be doing and the construction that will be going on to level the floor on the far side of the gym.


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WOD:

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-ups

-For time-

Rest 5 min

100 Burpees

-For time-

(9 min cap)


Top 8 male/female finishers will get their names on the leader board


Concept 2 Technique Videos

Cues for Weightlifting Coaches

A Picture Worth 500 Comments




Just a friendly reminder that the gym will be closed this weekend. We are going to be doing some fall cleaning and we are having the floor on the far side of the gym leveled off. If you are available to help in any way please add your name to our list so that we can find something for you to do.

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Mobility: Accumulate 3 min in a Paleo Chair position

SWOD: Back squats 5/5/5 (60%,65%,70% of your 1RM)

This is a deload week. We will repeat the same 4 week cycle we just did for back squats starting next week. We will have you all add five pounds to your actual 1RM to increase the weight you use for each set. More info. next week. If you’re interested in the program we’ve been using for back squats you can view some info HERE.

A1) Ring rows 10/10/10/10/10

A2) Weighted push-ups 10/10/10/10/10


165# Body-weight Snatching 305#!


Mobility: Racked position mobility drill, 1 min each arm x 2 sets

SWOD: Snatch 3/3/3/2/2 (All sets should be done with 70% or more of your 1RM. Add weight as you move through your sets)

WOD:

AMRAP in 10 min

5 Squat or power cleans (165#/115#)

20 Double unders (sub. = 40 single unders)


Do Pain Pills Impair Muscle Growth?

Are your Goals Working Against You?

-If you are available on either 11/17 or 11/18 we could use a few more hands for a bit of Fall Cleaning. The biggest part of this project will be pulling out the mats, cleaning them, and also leveling off certain areas of the gym floor. We will be closed that weekend, but we will be providing lunch on both days for volunteers. Please let us know when you'll be able to be at the gym to help by adding your name to this list. Thanks!


Thanks to everyone who came out for "Murph" today. Lots of first timers and PRs!


Mobility:

A1) Couch stretch: 1 min each leg x 2 sets

A2) Shoulder distraction: 1 min each arm x 2 sets

*2012 Rumble in Paradise WOD #1

“Intermediate”

AMRAP in 8 min

15 KB Swings (53#/35#)

9 Burpees box jumps -or- step-ups (20”)

“Advanced”

AMRAP in 4 min

12 HSPU (males)/ 6 HSPU (females) (1 min cap)

15 KB Swings (70#/53#)

9 Burpee box jumps (24”)

-2 Rounds-


“Finisher”

Tabata sit-ups


If you are not competing in the Rumble in Paradise you may choose either version of the WOD, though if you don't quite have HSPU yet we'd encourage you to complete the intermediate version.



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Today we complete the "Murph" WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.'


“Murph”

1 Mile run

100 Pull-ups

200 Push-ups

300 Air squats

1 Mile run

-For time-

Team Murph”

You may complete the normal “Murph” -or- add 50 pull-ups, 75 push-ups, and 100 air squats to each movement.

“Light Murph”

800m run

50 Pull-ups

100 Push-ups

150 Air Squats

800m run

-For time-

For all versions of this WOD you must start and finish with the run. The reps and movements in between the runs may be completed in any order you’d like. Most people who do the full version like to complete twenty rounds of “Cindy”.


Top 8 males/females who complete the WOD Rx will have their name posted on the leader board.


If you are competing in the 2012 Rumble in Paradise you may want to take it easy today and compete the "Light Murph". We are going to test out WOD #1 tomorrow.


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Page 115 of 188

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