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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

Latest W.O.D.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

ian - avatar ian 21 Aug 2014 Hits:18 W.O.D.

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:111 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:201 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:145 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:108 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:54 W.O.D.

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:78 W.O.D.

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:132 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:163 W.O.D.

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:195 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:226 W.O.D.

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:221 W.O.D.

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