A+ R A-

CFMG Events

 

 

No Open Gym today. See you all tomorrow!

Normal Class Schedule Today. There is no Open Gym tomorrow.


WOD:

AMRAP in 5 min.

30 Overhead squats (75#/45#)

15 Chest-to-bar


Rest 5 min.


2 Ground-to-overhead (155#/95#)

10 Box jumps (24"/20")

4 Ground-to-overhead

15 Box jumps

6 Ground-to-overhead

20 Box jumps

8 Ground-to-overhead

25 Box jumps

-For time-


Competitor Finisher

Start this Finisher ~10 after the WOD Posted Above

600m run

Max Handstand Push-ups

-2 rounds-

*For the HSPU you should use two 25# plates with an AbMat in the middle. Similar to the 2011 Regional set-up.

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


Free Beginner WOD at 10am today

AMRAP (As Many Rounds/Reps As Possible) in 12 min

10 Kettlebell swings

10 Sit-ups

200m run


We are only holding a 10am and Noon class today. The gym will be open between those classes too.


Dim lights Embed Embed this video on your site


SWOD: Front Squat 4/4/4/4/4

(You should be aiming to front squat at 85% or more of your 1 rep max)


WOD:

1000m row

-For time-

 

Just a reminder, from now until Christmas you can buy Massage Gift Certificates for the Athletes you love at an awesome rate. ONLY $45 for 60 min or $65 for 90 min! Cash or Check only for this deal please. Contact Shedara for more info.

More rowing videos


 

Happy Thanksgiving

At Home WOD

25 Push-ups

Run 50m

25 Air squats

Run 50m

20 Push-ups

Run 50m

20 Air squats

Run 50m

15 Push-ups

Run 50m

15 Air squats

Run 50m

10 Push-ups

Run 50m

10 Air squats

Run 50m

5 Push-ups

Run 50m

5 Air squats

Run 50m

-For time-


Post your time and a picture to Facebook.

 

WOD:

12 Muscle-ups (sub. = 35 pull-ups)

20 Front Squats (135#/85#)

25 Hang power cleans (135#/85#)

30 Jump Lunges

40 Sit-ups

50 Double Unders

-2 Rounds for time-

(30 min cap on today's WOD)


CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


Finding Motivation

How Can I Really Change for the Better?

Notice how Coach Ian maintains the same back angle throughout the whole movement.

Dim lights Embed Embed this video on your site

 

SWOD:

A1) Bilateral DB/KB Rows 10/10/10/10/10

A2) Toes-to-bar, max. reps in 30 sec. x 4 sets


WOD:

AMRAP in 10 min

15 Burpees

25 Swings (53#/35)

200m run


Our very own Massage Therapist, Shedara Gibson, is now taking appointments for the week after Thanksgiving! She also has gift certificates now on sale for the holidays! From now until Christmas buy gift certificates for the Athletes you love at an awesome rate - ONLY $45 for 60 min and $65 for 90 min!!! Cash or Check only for this deal please. Please contact Shedara for more info.

Shedara's Website


Happy Whole9 Thanksgiving

CFMG's Thanksgiving Schedule

Wednesday Nov. 23 = No 7pm class

Thursday Nov. 24 = No Classes

Friday Nov. 25 = 10am and Noon Only

Satuday Nov. 26 = Normal Schedule

Sunday Nov 27 = No Open Gym


SWOD: Deadlift 4/4/2/2/2

(You should be aiming to hit above 90% of your 1 RM on the first set of 2 reps)


WOD:

Tabata Air Squats

rest 2 min

Tabata Push-ups

Tabata is a 4 minute drill consisting of 20 seconds of max. effort for a particular movement (see above) followed by 10 seconds of rest. Your score will be the lowest amount of reps you complete within any 20 second period.


Competitor Finisher:

Complete this 5 minutes after the WOD above

100 Double Unders

20 Pull-ups

-2 Rounds for time-

*For those of you who are competing this coming year in the CF Open Sectional, you will occasionally see us prescribe these "Competitor Finishers". These can/will be done on your own, and we are trying to set these up so you don't interfere with the next class. For these "Competitor Finishers" you should not be scaling the loads or the movements, as you will not be able to scale during the CF Open Sectional.


"Eggs in a Nest" (courtesy of PaleoFood.com)

This simple variation on baked eggs seems like something kids would get a kick out of because it looks like an egg in a nest when done. They're quick and easy to make but require 1 cup ramekins or other small oven safe dishes to bake the eggs in.

For each nest:

2 green onions

1 egg

olive oil or other fat to grease dish with

salt and pepper

1/2 chopped tomato

Directions:

Preheat oven to 350. Grease dish generously, add salt and pepper to taste and set aside. Cut the whites off the green onions, set the green tops aside. Chop the whites. Saute' the green tops and chopped whites in a small amount of oil or in a non-stick pan until wilted. (Alternately, you can put the green onions in a microwave safe dish and microwave for 30 seconds or so, depending on your machine, until the onions are wilted.) Place the onions in the ramikin and make a hole in the center to form the "nest". Break egg into the hole. If desired, add a little oil on top to keep the top of the egg from drying out. Place cup in a shallow baking pan filled 1/2 inch deep with water. Bake for 15 minutes or until top of egg is opaque and firm looking. Garnish with tomato and enjoy.

Variations: Place a lightly cooked slice of bacon in the bottom of the cup before filling with onion. Use other slightly cooked veggies to make the nest, such as spinach or curried onions, tomatoes and okra.


Thanksgiving Schedule:

  • Wednesday Nov. 23 = No 7pm class
  • Thursday Nov. 24 = No Classes
  • Friday Nov. 25 = 10am and Noon Only
  • Satuday Nov. 26 = Normal Schedule
  • Sunday Nov 27 = No Open Gym

 

24 Hour WOD at CFMG for Toys for Tots

Metabolic Conditioning

Tabata Air Squats

WOD

OPEN GYM from 10am to 1pm GET IN HERE

Drop ins are Welcome- $5

Page 89 of 108

Latest W.O.D.

Prev Next

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:75 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:117 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:117 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:133 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:78 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:121 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:169 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:156 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:211 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:183 W.O.D.

Read more

10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:207 W.O.D.

Read more

10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:113 W.O.D.

Read more