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CFMG Events

SWOD

Overhead squat 8/8/8/6/6

To get the bar off your back to start your OHS, you will execute a snatch balance.

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WOD

10 Hand-lift push-ups

10 Power cleans (135#/95#)

200m run

-AMRAP in 13 min-

 

Besty takes 2nd place in her age group, 2011 TriRock

Spicy Buffalo Chicken

Optimal Training

 

WOD

AMRAP in 6 min

10 Chest-to-bar pull-ups

10 Pistols

Rest 2 min

AMRAP in 6 min

15 kettlebell swings (53#/35#)

15 sit-ups

Rest 2 min

For time

800m run


Upcoming events CFMG Nutrition and Lifestyle Course, RX Jump Rope Clinic, Orange Kettlebell Club Beginner Kettlebell Seminar, CFMG Beach WODs & Cookout Potluck, Ladies Night, & Guys Night

Broad, General, and Inclusive Fitness

The Hopper

Nutrition in 60 Seconds


We like to have Fun!

 

SWOD: 1 Squat clean/5 Push or Split Jerks x 6 sets

You must pass through a full squat before you execute your push/split jerks, i.e. you may power clean and then front squat, or you may squat clean.

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WOD:

20 Seconds Alternating Jumping Lunges

10 Second rest

20 Seconds Burpees

10 Second rest

-8 Rounds, for total reps-

 

Join us on Tues. Sept 27th from 6pm-7:30pm for the CFMG Nutrition and Lifestyle Course. We highly recommend all members of the CFMG Community take this course. it is also open to the public.

Why You Should Olympic Lift

Running Economy Improves by 8% with Weight Training

Eating Like a Caveman

 

WOD

2011 Open Sectional WOD 11.2

9 Deadlifts (155#/100#)

12 Hand-lift push-ups

15 Box Jumps (24"/20")

-AMRAP in 15 min-

 

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40 Years of Insight, Part 1

Yoga for the Type-A

CFMG Endurance Team


OPEN GYM FROM 10 am to 1 pm

WOD

In honor of 9/11 we decided to do a hero workout today

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in AL Kut, Iraq on Thursday June 8th 2006

"Daniel"

50 Pull ups

Run 400 M

21 Thrusters 95/65 lbs

Run 800 M

21 Thrusters 95/65

Run 400 M

50 Pull ups

-For Time-

 

CrossFit Mission Gorge Endurance Team is here!

Here is the link! Check it out!

We will meet this Tuesday for our first session, 6pm at CFMG.  If you are interested just show up ready to work out.  It will take place during the regularly scheduled WOD, but we will being doing a different (endurance based) workout.

 

Jason C a member here at CFMG just ran the Leadville 100.  Through CF and CF Endurance training he was able to complete this 100 Mile Race in about 29 hours.  If you see him at the gym be sure to congratulate him on this amazing accomplishment!  He sent us over some pics of the race take a look...

 


Jason Crossing Hope Pass during the Leadville 100

Below is one of the aid/rest stations during the Leadville 100


WOD

12 Min to find 1 Rep Max Hanging POWER SNATCH

12 min to find 3 Rep Max Squat Clean (touch and go from the floor)

12 min to find 5 Rep Max PUSH PRESS (from rack)


Kim and Roy getting in an Overhead Squat at Stonehenge.

Elbows High and Outside

Common Push Press Errors

Stacy's Paleo Kitchen

WOD

10 Min of Hand Stand Push Up Work

(if you can not do a Handstand push up there are plenty of progressions we have for you today to work on)

then,

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)

40 Double Unders (160 Singles)

30 Box Jumps (24/20)

20 KB Swings (53#/35#)

3 Rnds

Buy in: 10 Muscle ups (sub= 20 pull ups 20 strict push ups-no peeling)


Achieving the Muscle Up

Masters and the CF Games

Page 100 of 112

Latest W.O.D.

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12/21/2014

12/21/2014

CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

ian - avatar ian 14 Dec 2014 Hits:13 W.O.D.

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

ian - avatar ian 14 Dec 2014 Hits:113 W.O.D.

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:122 W.O.D.

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:148 W.O.D.

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12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:83 W.O.D.

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:141 W.O.D.

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:143 W.O.D.

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:167 W.O.D.

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:183 W.O.D.

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