A+ R A-

CFMG Events

Adjusted Schedule Today!  We will have our Regular

8 am 9 am and Free 10 AM Class

Then we will have our Threesome Throwdown Potluck!

WOD

AMRAP 7 Min

10 Double Unders

20 Sit ups

30 Air Squats (53#/35#)

Rest 2 Min Then

AMRAP 5 Min

10 Wall Balls (20#/14#)

20 Push Ups

If you are around come to Sauds going away party

(Maybe he will bring his friend Dave Lipson?)

Free 10 AM WOD

AMRAP 12 Min

15 Push Ups

15 KB Swings

200 M Run


Garage Gym Set up

Don't Forget about our Massage Therapist Shedera! She has some great Specials this month!

Remember Adjusted Schedule tomorrow we will only have an 8 am 9 am and 10 am beginners class.  After that we have to ThreeSome Throwdown

SWOD

Snatch 3/3/3/3/3

Use the above rep scheme as a guideline if you need to adjust or are new to the movement then work technique.

WOD

In 3 Minutes

8 KB Swings (53#/35#)

200 M Run

8 KB Swings

Max Deadlifts (185#/115#)

Rest 1 Min

4 Rnds

Score = Total Deadlifts


Snatch Technique

Dealing with Old Junky Tissue


SWOD

Speed Squats 45-50% of 1 Rep Max

8 Reps x 4 Sets

Then

Box Jumps

8 Reps x 4 Sets

(pick a height you can spring off the floor, there should be no pause at the bottom)

 

WOD

5 Power Cleans (135#/95#)

10 Lunges

5 Burpees

5 Rounds




Reebok CrossFit Shoe Release Causes their website to Crash- Read Here

CrossFit Tour

Got Massage? CFMG's very own Massage Therapist, Shedara Gibson, is running a few specials this month. Contact her for more info or to set-up your appointment!


 

 

 


Remember we will not have a regular schedule this Saturday due to the Threesome Throw down!

WOD

100 Push Ups

*avoid peeling go from knees if you need to*

-For Time-

Rest 2 Min

Then

400 M Run

12 Shoulder to OverHead (115#/85#)

12 Toes To Bar

15 Min AMRAP

New Reebok CF Shoe

SIC Flicks

Healthy Christmas Gifts

Skill WOD

A1) Max Pull Ups x5

Lowest Round goes on the board.

A2) Max L Sit x4

Lowest Time goes on the board.  You can use boxes instead of parallets if you need to.

A3) Max Reps Sotts Press x 3 (45#/30#)

Score is Lowest Reps

It is important to hold a proper position if your shoulder/lower back/ or hips hurt then use a pvc pipe not a barbell

Watch Video On Sotts Press HERE

WOD

20 Double Undres

10 Sit ups

5 Min AMRAP

A good one for people with Heel Issues

Christmas Fran

The shower is out of service again due to the same issue.  We will be working to get it fixed this week! Sorry for the inconvenience

Partner WOD

Max Thrusters (95#/65#)

AMRAP 6 Min

Rules: 1 Bar partners may split up reps however they want. One person works at a time.

Rest 3 Min

Partner WOD

20 Air Squats

20 Burpees

20 KB Sumo Deadlift High Pull (53#/35#)

5 Rounds

Rules: 1 KB, partners may divide reps however they want.  One person works at a time.

Watch your back on the Sumo Deadlift High Pulls

This weekend we will have our Christmas Threesome Throwdown Potluck!

WOD Demo At Reebok CrossFit One

Movement U Seminar with Jessi Stensland-

A great Seminar Coach Geo and Coach Dawn have attended 


 

 

Open Gym

10am-1pm today

 

WOD:

"Fun with Helen"

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

AMRAP in 20 min.


Free Beginner WOD at 10am today!

AMRAP (As Many Rounds As Possible) in 12 Minutes

10 Static lunges

10 Push-ups

10 Leg Lifts

200m Run

 

Just a "heads up" the shower room is out of order. We will have it up and running ASAP.

Leptin: Fat Loss for Smart People

Autumn Soups

Page 90 of 110

Latest W.O.D.

Prev Next

11/24/2014

kjh

ian - avatar ian 23 Nov 2014 Hits:0 W.O.D.

Read more

11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

ian - avatar ian 21 Nov 2014 Hits:41 W.O.D.

Read more

11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

ian - avatar ian 21 Nov 2014 Hits:134 W.O.D.

Read more

11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:147 W.O.D.

Read more

11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:141 W.O.D.

Read more

11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:169 W.O.D.

Read more

11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:152 W.O.D.

Read more

11/17/2014

11/17/2014

WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

ian - avatar ian 16 Nov 2014 Hits:192 W.O.D.

Read more

11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

ian - avatar ian 13 Nov 2014 Hits:85 W.O.D.

Read more

11/15/2014

11/15/2014

Stupid Easy Paleo Seminar with Stephanie Gaudreau 10:30am-12:30pm (There will be no 10am Free Beginner Class or 11am Class) WOD: 30 Wall Balls (20#/14#) 800m Run 60 Double Unders (Sub = 120 Single Unders) 6 Rope Climbs 30 OHS (95#/65#) 800m Run 60 Double Unders (Sub = 120 Single Unders) -For Time- {youtube}BJVqgaySniU{/youtube} Grain Free Apple Pie The Pivotal Role Food Plays...

ian - avatar ian 13 Nov 2014 Hits:148 W.O.D.

Read more

11/14/2014

11/14/2014

SWOD: Build up to a heavy touch and go 3RM Power Clean WOD: OTMEM for 10 Minutes Odd Minutes: 5 Power Cleans (155#/105#) + 6 HSPU Even Minutes: 5 Strict Press (135#/95#) + 6 Lateral Burpees Over the Bar   Are You Important? It Don't Mean A Thing If You Ain't Got That Swing Top Ten Hikes In...

ian - avatar ian 12 Nov 2014 Hits:214 W.O.D.

Read more

11/13/2014

11/13/2014

Skill: Squat Therapy {youtube}B6qwGNiocok{/youtube} WOD: (Main Site WOD from 10/26/14) 400m Run 50 Pull-Ups 400m Run 50 Push-Ups 400m Run 50 Sit-Ups 400m Run 50 Air Squats -For Time-   The Truth About Cast Iron Pots Paleo Thanksgiving How To Get Big And Strong Without Becoming A Mess   Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be...

ian - avatar ian 12 Nov 2014 Hits:234 W.O.D.

Read more