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6/6/2014

 

WOD:

400m Run

5 Single Arm Strict Press on Left (53#/35#)

6 L-Pull-Ups

5 Single Arm Strict Press on Right (53#/35#)

6 Box Jumps (30”/24”)

-5 Rounds for Time-

 

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Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away, so it's time to make the commitment to get involved! Sign up by this Saturday, June 7th, and receive a sports bottle! Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

"CrossFit Mission Gorge is honored to participate as the flagship site for Squat for a School.  We have known Demi since our very beginnings, and we are excited to see where her determination and vision will take Empower Charter School.  A majority of the board members and supporters of Empower Charter school belong to our box.  We believe it is not only important to participate in, but show our ongoing support of a school that promises an outstanding educational experience integrated with an emphasis on fitness and a healthy lifestyle.  Our kids NEED this!"

"In addition, many of us are parents who want to show our children by example that our health and fitness is an integral and valuable part of our lives, as well as the importance of recognizing a problem that needs addressing (the childhood obesity epidemic), and working toward a solution by coming together as a community and help in meaningful ways, big and small."

Latest W.O.D.

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10/02/2014

10/02/2014

Foundations this Saturday will meet from 10am-Noon.   SWOD: A1) Hang Power Snatch 5/5/3/3/3 A2) Snatch Pulls (Complete the 1st and 2nd Pull) 5/5/5/5/5   WOD: -AMRAP in 10 Minutes- 12 Toes to Bar 10 Box Jumps (24”) 8 Deficit Handstand Push-Ups (Use 45# Bumpers) Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Overhead...

ian - avatar ian 27 Sep 2014 Hits:50 W.O.D.

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10/01/2014

10/01/2014

Pre-WOD: Chinese Plank Hold, 30-60 Seconds x 4 Sets WOD: 6 Jerks (185#/125#) 12 KB Swings (70#/53#) 800 Meter Run -3 Rounds for Time-   Why You Hate Work The Case For Delayed Adulthood Fish Oil And Traumatic Brain Injuries The Flexible Definition Of Mobility   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am

ian - avatar ian 27 Sep 2014 Hits:115 W.O.D.

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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...

ian - avatar ian 27 Sep 2014 Hits:108 W.O.D.

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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...

ian - avatar ian 27 Sep 2014 Hits:156 W.O.D.

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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*

ian - avatar ian 22 Sep 2014 Hits:51 W.O.D.

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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...

ian - avatar ian 22 Sep 2014 Hits:107 W.O.D.

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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)...

ian - avatar ian 22 Sep 2014 Hits:101 W.O.D.

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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:147 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:137 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:188 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...

ian - avatar ian 21 Sep 2014 Hits:376 W.O.D.

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9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:88 W.O.D.

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