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CFMG Events

Open Gym

9am-Noon

 

WOD:

Partner WOD (run together, split the reps of each movement)

800m Run (together)

50 Clean and Jerks (135#/95#)

50 Goblet Squats (70#/53#)

50 HSPU

200m Sled Drag (together, one person pulling sled at a time) (135#/95#)

800m Run (together)

-For Time-

10AM FREE Beginner Workout

Skill: Med Ball Cleans

15 Minute AMRAP

8 Pushups

10 Med Ball Cleans

12 Sit-Ups

200m Run

 

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Panna Cota With Strawberry Balsamic Compote


SWOD:

3-Position Snatch: High Hang/Hang/Floor x 5 Sets

WOD:

5 Rounds for Time:

5 Deadlifts (225#/155#)

10 Hand Release Pushups

15 Ab Mat Situps

20 Double Unders

(12 Minute Time Cap)

 

Coaching The 3 Snatch Positions

CrossFit: A Sport Of Specificity

Nutritional Cures For Damaged Teeth

SWOD:

OH Walking Lunges 12 Steps x 4

WOD:

6 Sets:

20 Seconds - Box Jumps (24"/20")

10 Seconds - Rest

+

6 Sets:

20 Seconds: Bar Dips

10 Seconds - Rest

+

6 Sets:

20 Seconds – Pistols

10 Seconds - Rest

 

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Hardcore Lunge

Pistol Progressions

Dear Haters

Skillwork: Spend 10 minutes working on strapless rowing and learning about the damper setting on the rower.

Damper Setting 101

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WOD:

15 Burpees over the Rower

500m Row

-3 Rounds for Time-

SWOD:

Turkish Getups

6/6/6/6

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The Getup: Why It's My Favorite Exercise

Balanced Bites Sprouts Paleo Shopping Guide

SWOD:

2 BTN Push Press + 5 OHS x 5 Sets

WOD:

9 Toes to Bar

7 Power Cleans (135#/95#)

5 Front Squats

-5 Rounds for Time-

Be sure to hang around before/after class on Wednesday, May 28th from 4-8pm to find out more about the products we carry from Stronger Faster Healthier.  An SFH Representative will be at CFMG to provide product sampling and education for all of the SFH Protein and Omega-3 Oils.

The Missing

The Overhead Squat

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”

-John F. Kennedy

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Please join us for Memorial Day "Murph" today at CrossFit Mission Gorge!

Please Note: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


The Murph Challenge

Lt. Michael P. Murphy USN Medal of Honor Citation

The Real-Life Story Behind "Lone Survivor"

US Honors Veterans Over Memorial Day Weekend

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HAPPY BIRTHDAY COACH BETSY!


Open Gym

9am-12pm

Page 10 of 105

Latest W.O.D.

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9/17/2014

9/17/2014

Mobility: A1) Hip Capsule, external rotation, 1 min each side x 2 sets A2) Super Front Rack Stretch, 1 min each side x 2 sets WOD: AMRAP in 7 minutes: 8 Front Rack Static Lunges (135#/95#) 12 Sit-Ups 16 Double Unders Rest 2 Minutes AMRAP in 7 minutes: 200m Run 10 KB Ground to Overhead (53#/35#) The topic of...

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9/16/2014

9/16/2014

WOD: Hatch Squat Program: Week 12, Day #1 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 65%x5, 70%x5, 75%x5 A1) Seated Box Jumps 5/5/5/5 A2) Parallette L-Sits x 4 sets {youtube}2kMkNFRbLJQ{/youtube} {youtube}UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube} Make Your Own Luck   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!...

ian - avatar ian 15 Sep 2014 Hits:60 W.O.D.

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9/15/2014

9/15/2014

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.   WOD: Buy In: 2k Row 9 Toes-to-Bar 6 Power Cleans (135#/95#) 3 Wall Climbs -6 Rounds for Time- Run A Mile Race...

ian - avatar ian 14 Sep 2014 Hits:70 W.O.D.

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9/14/2014

9/14/2014

Open Gym 9am-12pm  

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9/13/2014

9/13/2014

Partner WOD: In teams of 4: Partners A|B, then partners C|D perform: 2 minutes of barbell hang to overhead Each pair selects one weight to use. Weights cannot be changed. Barbell may not touch the ground. Team may hold the bar during transitions. Weights to be used: (2) 45# plates (4) 25# plates (4) 10# plates Rest 5 Minutes (Breakdown...

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9/12/2014

9/12/2014

SWOD: Hatch Squat Program: Week 11, Day #2 Back Squat: 60%x5, 65%x5, 70%x5, 70%x5 Front Squat: 60%x5, 70%x5, 75%x5, 80%x4 SWOD: A1) Weighted Pull-Ups, max reps x 3 sets A2) Single Arm Push Press: 10/10/10 (each arm)   Limit Kids To 45 Minutes On Screens 12 Signs You Need To Eat More Protein Coach, I Can't Do Pull Ups: 7...

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9/11/2014

9/11/2014

WOD: 800m Run 20 Deadlifts (275#/165#) 600m Run 15 Deadlifts 400m Run 10 Deadlifts 200m Run 5 Deadlifts -For Time- Finisher: Ring Dips: 10-15 reps x 4 sets {youtube}ybIjnBFpZFQ{/youtube} With World Trade Center Largely Rebuilt, New York Marks September 11th Desert Ninjas

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9/10/2014

9/10/2014

  WOD: 50 Wall Balls (20#/14#) 40 Push-Ups 30 Box Jumps (24”/20”) 20 Pull-Ups 10 HSPU 10 HSPU 20 Pull-Ups 30 Box Jumps (24’/20”) 40 Push-Ups 50 Wall Balls (20#/14#) -For Time- Finisher: GHD Sit-Ups 15/15/15/15 {youtube}YdBSefJNbB8{/youtube} {youtube}0hHkafYHamQ{/youtube} Fixing Neck Position And Forward Head Posture

ian - avatar ian 09 Sep 2014 Hits:104 W.O.D.

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9/9/2014

9/9/2014

Mobility: A1) Olympic Wall Squat, accumulate 2 minutes x 2 sets A2) Couch Stretch, 1 min each leg x 2 sets SWOD: Hatch Squat Program: Week 11, Day #1 Back Squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%1, 103%x1 Front Squat: 60%x5, 70%x5, 75%x5, 75%x5 {youtube}PLdWvFCOAvyr2huhwalrhYejqsWCJwT2du{/youtube} America Needs A Playtime Intervention Are Smartphones Disrupting Your Sleep?

ian - avatar ian 06 Sep 2014 Hits:156 W.O.D.

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9/8/2014

9/8/2014

CrossFit Level 2 Trainers Coach Betsy and Coach Tami with Dave Castro at the Coach's Prep Course this weekend   WOD: (Main Site WOD from 9/1/2014) Row 30 Calories 30 Burpees Over the Bar 30 Hang Cleans (135#) -For Time- (12 minute cap) Finisher/Skill: We will work on the progression for the kipping pull-up, and then work on...

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9/7/2014

9/7/2014

Open Gym 9am-12pm

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9/6/2014

9/6/2014

SWOD: Hatch Squat Program: Week 10, Day 2 Back Squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5 WOD: 10-1 Toes to Bar 1-10 Bar Dips Free Intro WOD at 10am Skill: Med Ball Cleans WOD: 5 Wall Ball...

ian - avatar ian 05 Sep 2014 Hits:164 W.O.D.

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