A+ R A-

CFMG Events

Open Gym 9 AM - Noon


 

Yoga @ 8am


Competitor's Session @ 9:30am


Open Gym 9am-Noon

Partner WOD:

-8 Rounds for Time-

5 Hang Power Cleans (185#/115#)

5 Front Squats

5 Toes to Bar

Each partner will complete 4 rounds. Partners will alternate after each round. While one partner is working on the reps, the other will sprint one 200m run and rest in the remaining time until their partner is finished with his/her round.

 

FREE Intro WOD at 10am

Skill: Pull-Ups

WOD:

-AMRAP in 13 Minutes-

8 Pull-Ups

10 Kettlebell Swings

12 Sit-Ups

200m Run

 

A Valentine's Love Letter To Dr. Greg Glassman And Dave Castro

4 Reasons You're Not Getting Deep Enough In Your Squats

Velocity Based Training: Stop Guessing Your Weights And Reps

 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.

 

Skill:

Handstand Work; Choose from the following based on skill level...

Handstand Hold: :30-:45 Seconds x 4 Sets

Handstand Push-Up: 10/10/10/10

Deficit Handstand Push-Up: (Parallettes/Plates): 8/8/8/8


Dim lights Embed Embed this video on your site


SWOD: Back Squat 3/3/3/3/3 (with a 3 second pause at bottom)

WOD:

10 Minute AMRAP

10 Push-Press (115#/85#)

8 Chest-to-Bar Pull-Ups

6 Handstand Push-Ups

 

The Dynamic Fluid

An Economic Approach To Becoming The Ultimate Athlete

Slow Runners Come Out Ahead


It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.

Partner WOD:

AMRAP in 6 Minutes

3 Rope Climbs

Max. Hand Release Push-Ups

One partner climbs while the other completes push-ups. Partners switch after the rope climbs are completed. Score will be the total number of push-ups.

Rest 2 Minutes

AMRAP in 6 Minutes

12 Bar Dips

Max Air Squats

One partner dips while the other completes air squats. Partners switch after the dips are completed. Score will be the total number of air squats.

Rest 2 Minutes

AMRAP in 6 Minutes

20 V-Ups

Max Double Unders

One partner does v-ups while the other completes double unders. Partners switch after the V-ups are completed. Score will be the total number of double unders.


Dim lights Embed Embed this video on your site

Confronting The Drinking Problem

The School Vs. The Gym

The 10 Essentials Of Hiking


It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.

Mobility/Stability:

A1) Windmills with KB/DB: 6 reps each arm x 2 sets

A2) Crossover Symmetry: W into Y, 10 reps x 2 sets

Dim lights Embed Embed this video on your site

SWOD:

Hang Snatch: 2/2/2/2/2

Snatch Pulls: (1st and 2nd pulls only) 5/5/5/5

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Fixing The First Pull: 3 Tips For A Better Snatch

Bridge Over Troubles' Slaughters

Stay Connected To The Bar: Snatch And Clean Turnover

Prepping For The Open

 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.

Mobility:

Trap Smash: 1 Minute/Side x 2 Sets

Shoulder Distraction Drill: 1 Minute/Side x 2 Sets

Partner WOD

In Teams of Two:

Buy In: Row 1000m, switching every 250m

Then 2 rounds:

20 Bar Muscle-Ups -or- 20 CTB Pull-Ups

40 Wall Ball Shots (20#/14#)

60 KB Swings (53#/35#)

80 Box Jumps (24”/20”)

100 Sit-Ups

400m Run (Done Together)

Cash Out: Row 1000m, switching every 250m

-For Time-


The Future Of CrossFit Training

Dumbbells Or Dumbasses?

You Don't Need Medication To Maintain A Healthy Low Back

Greek Freak Salad With Halibut


It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


SWOD:

Deadlift 3/3/3/3/3


WOD:

100 Burpees*

-For Time-


*At the top of every minute, 3 Clean & Jerks (135#/95#)

 

Chocolate Almond Butter Cups

3 Reasons You Don't Squat More (And What To Do About It)

Science Says: Eat With Your Kids


It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.

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02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:70 W.O.D.

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02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:56 W.O.D.

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:81 W.O.D.

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:86 W.O.D.

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:120 W.O.D.

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02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:71 W.O.D.

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02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:74 W.O.D.

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02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

ian - avatar ian 17 Feb 2015 Hits:124 W.O.D.

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02/19/2015

02/19/2015

WOD: 15-12-9: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 12-9-6: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 9-6-3: Thrusters (95#) Pull-Ups -For Time- {youtube}sWdo3dxgROI{/youtube} The Ground And The Fury Split It Up! 3 Steps To Nip Youth Performance Anxiety In The Bud Run This Way   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's...

ian - avatar ian 17 Feb 2015 Hits:164 W.O.D.

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02/18/2015

02/18/2015

Mobility: A1) Olympic Wall Squat; accumulate 2 min x 2 sets A2) Trap Smash; 1 min each arm x 2 sets SWOD: Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor) WOD: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the...

ian - avatar ian 17 Feb 2015 Hits:107 W.O.D.

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2/17/2015

2/17/2015

SWOD: Snatch Grip Deadlifts 5/5/5/5/5 WOD: 1 Min Row for calories 1 Min KB Sumo Deadlift High Pull (70#/53#) 1 Min Burpee Box Jump Overs (24”/20”) 1 Minute Rest -3 Rounds for Total Calories + Reps- {youtube}t_zmJYQ5URw{/youtube} {youtube}zrGJW67x2Ks{/youtube} Confronting the Drinking Problem A Quick Guide to Supplements Everything You Always Wanted To Know About Probiotics   It's Open Season! Here is Why...

ian - avatar ian 16 Feb 2015 Hits:162 W.O.D.

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