A1) Kneeling Thoracic Extension and Rotation: 15 Reps Per Side x 2
A2) Hollow Rock Holds: Accumulate :60 Seconds Hold x 2
A3) Crossover Symmetry: Ws into Ys x 10 Reps, Upright Row x 10 Reps x 2
OTMEM for 12 Minutes
2-5 Chest-to-Bar Pull-Ups -or- Chin Over Bar Pull-Ups
2-5 Strict Deficit Handstand Push-Ups, Strict HSPU, or Kipping HSPU
Rest 30 Seconds
Bring Your Teacher Day, Thursday, March 12th 2015
Do you have a teacher in your life who challenges you to be better, motivates you to work harder, and inspires you to do great things? Why not return the favor and bring him/her to CFMG for our Teacher Day on Thursday March 12th! As always, our workout of the day promises to be easily scalable for beginners and plenty of fun. We will be hosting the entire staff of Empower Charter School at the 4pm class, but feel free to bring your teacher to any of our regularly scheduled classes. We will raffle off two Free Foundations sessions for the teachers who attend class that day, and 10% off the next month's membership for whoever brought them in. We also offer a 10% discount on contracted memberships for all teachers. This is your chance to share your love of CrossFit to all of your teachers...your yoga instructor, dojo, college professor, child's elementary school teachers, or "life guru." We can't wait to meet the teachers in your life and share our passion for fitness.
Week #3 of the 2015 CrossFit Open
Our Friday Night Lights Series continues this week with workout 15.3. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you. This week, we welcome Paleo Treats as our local friendly vendor for our Friday Night Lights series. Try all 5 of their flavors (Mac Attack, Brownie Bomb, Cacao Now, Mustang, and the ever-popular Bandito), and taste perfection in a dessert that is Paleo-friendly. They also gave us the "heads-up" that they will be providing some extra free goodies for our athletes who are competing, so be sure to make it into the gym for all the fun.
CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.
Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout. CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights." Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.
The Power Principle
Volume And Intensity: Smart Strength With Charles Staley
Fair Trade Fitness?