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11/13/2013

CrossFit Mission Gorge's Mission Statement:

Our mission is to provide the CrossFit Mission Gorge community with effective, efficient, and intelligent workouts utilizing CROSSFIT® methods. We strive to promote lifelong adherence to a health and fitness program through realistic goal setting and education, regardless of the individual’s current level of fitness.  Our goal is to provide each member of our community with superior coaching and in-depth information on the principles of strength training, flexibility, cardiovascular conditioning, injury prevention, rehabilitation, and nutrition.  We recognize that we have a social responsibility to encompass charity and increase our presence and impact beyond the walls of our gym, and into our surrounding community.

CrossFit Mission Gorge has been working on a few things behind the scenes for the last month in order to improve the way we coach, train, and serve our members.  One of the big changes we made was to revamp our mission statement.  Creating a mission statement is an important step in not only stating the purpose of our existence, but also outlining our values and goals, in a tangible way that will allow us to achieve more throughout our organization.

One important element we felt that we needed to add was the idea of encompassing charity.  To say that we have an amazing community at CrossFit Mission Gorge is an understatement.  We see members rally for each other on a daily basis, grinding through WODs, and supporting each other in training and achieving new PRs.  We have also seen this extend beyond just a group of people working out together.  We have seen members become immensely close, celebrating birthdays, weddings, babies, and showing support and compassion with another member who is sick or injured. We love watching a newer member become immediately embraced by our other members and community.  The community you have cultivated at CrossFit Mission Gorge is exemplary.  Most of us will agree that it takes a special type of person to be successful at CrossFit and embracing this lifestyle; a person who is full of heart, possesses physical toughness, exhibits self motivation, has a positive mental attitude, is encouraging to others, is open to new experiences, and has faith—in themself and others.

These same characteristics just so happen to translate directly over to charity, which is an altruistic goodwill and love towards humanity.  We already know how much of an impact we have on the small community we have formed at CFMG.  Why not expand our community and spread our love and positivity to those who need it outside of our gym?

We are calling all of you to help make a difference and help us carry out our goals in our mission statement.  It is the holiday season, a general time of the year where our hearts are warmed at the prospect of helping others.  We are going to kick off the season by presenting five opportunities (once a week until December 25th) to work together as a gym and do something with meaning, impacting others with the spirit we know and celebrate within the walls of CrossFit Mission Gorge.  Some of these opportunities ask for a donation of specific items, while others ask for a donation of your time.  We tried to come up with something that everyone could contribute to, big and small, and we would love it if you made the commitment to be a part of something bigger.  This is our big “kickoff,” but we intend on continuing to find ways to serve the community as a gym at various opportunities throughout year.

Please stay tuned in the coming weeks for more details on these opportunities.  We know this is something big, and we can’t to have you join us!

November 17-23rd

Food Drive at CFMG

for Feeding America San Diego

We will have a food donation bin set out for the week at CFMG, collecting some of the "most needed" items, including: peanut butter, whole grain pasta, low sodium pasta sauce, whole grain oats and cereal, brown rice, canned tuna/chicken, canned fruits in natural juices, canned vegetables in water, canned low-sodium soup, beans and lentils.

November 24th-30th

Blood Drive at The San Diego Blood Bank

Details TBA

December 1st-7th

Tuesday, Dec. 3rd @ 5pm

Support Empower Charter School

at the San Diego Unified District Office

4100 Normal Street

San Diego, CA 92103

Please join us at the San Diego Board of Education as we find out how the Board will vote on Empower Charter School's charter, the FIRST CrossFit school! Wear green to show your support.  We are hoping to get a HUGE turnout…it is important!

December 8th -14th

December 10th @ 5:30pm

Street Angels

at CrossFit Mission Gorge/8th and E. Street (Old Post Office)

Organize at CFMG and put together a sack lunch to pass out to homeless youth in Downtown San Diego.  Street Angels will also provide hygiene supplies, and resources on shelters, youth services, medical care, and job opportunities to pass out.  We will provide food items for sack lunch and/or $20 donation for the purchase of a sleeping bag for the homeless.  We will meet at CFMG at 5:30pm to assemble the bags, and group can carpool/leave CFMG at 6:30 to pass out items downtown for an hour.

December 15th-21st

Toys for Tots drive at CFMG

We will set out a donation bin to collect new, unwrapped toys to distribute to needy children in the community.  Toys for Tots has a mission to deliver, through a shiny new toy at Christmas, a message of hope to needy youngsters that will motivate them to grow into responsible, productive, patriotic citizens and community leaders.


SWOD:

A1) Push-press 3/3/3/3/3

A2) Plank hold 45-60 sec. x 5 sets


WOD:

30 Muscle-ups

-For time-

-or-

5 Pull-ups

10 Push-ups

-6 rounds for time-

(10 minute cap on both)

 

Children Today Suffering A Severe Deficit Of Play

Common Factors That Affect A Good Night's Sleep

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10/01/2014

10/01/2014

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9/30/2014

9/30/2014

SWOD: A1) Hang Power Clean 5/5/3/3/3 A2) Clean Pulls (complete the 1st and 2nd pull) 5/5/5/5/5 {youtube}ybIjnBFpZFQ{/youtube} WOD: Max Hand Release Push-Ups in 1 minute 30 Seconds of Rest Max Double Unders in 1 minute 30 Seconds of Rest Max Ring Dips in 1 minute 30 Seconds of Rest -Three Sets for Reps-   3 No-Nonsense Ways To Build Fitness Through Swimming Our...

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9/29/2014

9/29/2014

Skill: Ring Muscle-Ups WOD: Main Site WOD from 9.24.14 -3 Rounds for Time- 400 Meter Run 21 Sumo Deadlift High Pulls (75#) 12 Burpees, Jumping Over the Barbell   5 Mistakes To Avoid When Cooking Meat On The Stovetop 50 Incredible Pictures That Might Teach You Something Creating Sustainable Agriculture Without Government Subsidies   Ted Hoyt Memorial Details Saturday, October 4 at...

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9/28/2014

9/28/2014

Open Gym 9am-12pm Ted Hoyt Memorial Details Saturday, October 4 at 1:00pm First United Methodist Church Mission Valley 2111 Camino Del Rio S, San Diego, CA 92108 *Please drop off any cards for the Hoyt Family in the box in the front office*

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9/27/2014

9/27/2014

Please Note: There will be NO 10am or 11am classes today, due to the FREE CFMG 101 Session: Kipping and Butterfly Pull-Ups at 10am.  Sign up for a spot in this class at MindBody Online! Partner WOD: In teams of three: 1500 Meter Row (one partner holds onto the pull-up bar, one rests) 40 Box...

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9/26/2014

9/26/2014

SWOD: Hang Power Snatch 5/5/3/3/3 WOD: 150 Double Unders (sub = 300 singles) 30 Overhead Squats (135#/95#) 400m Run -For Time- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15)...

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9/25/2014

9/25/2014

WOD: 5 Bar Muscle-Ups 10 Pistols Sled Drag (90#) 200m Row -AMRAP in 10 Minutes- Rest 2 Minutes 10 Weighted Push-Ups (45#/25#) 20 Double Unders 10 Toes-to-Bar -AMRAP in 10 Minutes- {youtube}qJQdP3r2RHA&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on...

ian - avatar ian 22 Sep 2014 Hits:144 W.O.D.

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9/24/2014

9/24/2014

SWOD: Hang Power Cleans 5/5/3/3/3 WOD: 9 Pull-Ups 3 Push-Press (205#/105#) 9 KB Swings (70#/53#) 3 Burpees -AMRAP 9 Minutes- The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this...

ian - avatar ian 22 Sep 2014 Hits:133 W.O.D.

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9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

ian - avatar ian 21 Sep 2014 Hits:186 W.O.D.

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9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

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9/21/2014

9/21/2014

Open Gym 9am-12pm

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9/20/2014

9/20/2014

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