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WOD:

OTMEM for 5 Minutes

5 Muscle-Ups (Sub = 4 Pull-Ups/4 Dips)

Rest 3 Minutes

OTMEM for 5 Minutes

3 "Touch and Go" Power Snatches (135#/95#)

Plank hold in the time remaining

Rest 3 Minutes

OTMEM for 5 Minutes

10 Wall Balls (20#/14#)

10 KB Swings (53#/35#)

 

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How To Cook Pete's Paleo Bacon

Antibiotics Have Turned Our Bodies From Gardens Into Battlefields

Coaches Lindsay, Betsy, and Tami with Shane Farmer at the CrossFit Rowing Trainer Course

SWOD:

Squat Clean 5/5/3/3/3

A1) Romanian Deadlifts 8/8/8/8

A2) Max L-sit Hold x 4 Sets

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10 Shocking Photos That Will Change How You See Consumption And Waste

Slow Cooker Osso Buco Stew

The Evolutionary Function Of Laughter

Open Gym

9am-Noon

SWOD:

BTN Split Jerks 3/3/3/3/3

A1) GHD Sit-Ups 15/15/15/15

A2) Dumbbell Bench Press 20/20/15/15

 

Free Beginner Class at 10am:

Skill: Air Squat

WOD:

10 KB Swings

10 Air Squats

10 Hand Release Push-Ups

200m Run

-AMRAP in 13 Minutes-

 

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Make Your Produce Go Further

Skill: Muscle-Ups: Use the progression to practice, or work on strict ring muscle-ups.

WOD:

5 Muscle-Ups (sub = 10 CTB Pull-Ups)

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

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Will We Ever Accept That Exercise Is Often The Best Medicine?

Lacing Up And Showing Up

Building A Superhuman Core

3 Reasons You Aren't Getting Any Stronger

SWOD:

Clean Pull/Squat Clean 2/1 2/1 2/1 2/1 2/1

Front Squat w/ 3 Second Pause at Bottom 4/4/4/4/4

 

When In Doubt, Do Front Squats

Seven Habits Of Highly Effective Squatters

Crock Pot Chicken Fajita Bowl


WOD:

“Broomstick Mile”

25 Back Squats (45#/30#/PVC)

25 Front Squats

25 Overhead Squats

400m Run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m Run

50 Squat Cleans

400m Run

50 Power Snatch

400m Run

-For Time-

(Pick a weight, 45#, 33#, 30#, or PVC, that you can complete all the reps for each movement without setting the weight down. )


 

10 Great Snack Recipes For Picky Eaters

In Defense Of Pregnant CrossFitting

How To Poop Like A Samurai

World's Greatest Guacamole

Skill: Running Skill Work

WOD:

400m Run

5 Hang Power Snatches (135#/85#)

10 Burpees

15 KB Swings (53#/35#)

-4 Rounds for Time-

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Pulling Positions For The Snatch

CrossFit Is More Than The Games

Rethinking Fat: The Case For Adding Some To Your Diet

Page 10 of 100

Latest W.O.D.

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7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

ian - avatar ian 24 Jul 2014 Hits:47 W.O.D.

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7/24/2014

7/24/2014

Delly making 235# x 5 look easy!   WOD: AMRAP in 5 Minutes 400m Run Max Wall Balls (20#/14#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max KB Swings (70#/53#) -Rest 1 Minute- AMRAP in 5 Minutes 400m Run Max HSPU -Rest 1 Minute- AMRAP in 5 Minutes 400m Row Max Burpees   How The Paleolithic Diet Got Trendy Easiest Fridge...

ian - avatar ian 22 Jul 2014 Hits:167 W.O.D.

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

ian - avatar ian 22 Jul 2014 Hits:135 W.O.D.

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

ian - avatar ian 21 Jul 2014 Hits:163 W.O.D.

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

ian - avatar ian 20 Jul 2014 Hits:174 W.O.D.

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7/20/2014

7/20/2014

Open Gym 9am-Noon

ian - avatar ian 17 Jul 2014 Hits:56 W.O.D.

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

ian - avatar ian 17 Jul 2014 Hits:119 W.O.D.

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7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

ian - avatar ian 17 Jul 2014 Hits:161 W.O.D.

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7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

ian - avatar ian 15 Jul 2014 Hits:135 W.O.D.

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

ian - avatar ian 14 Jul 2014 Hits:181 W.O.D.

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

ian - avatar ian 13 Jul 2014 Hits:222 W.O.D.

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7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

ian - avatar ian 13 Jul 2014 Hits:210 W.O.D.

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