A+ R A-

CFMG Events

Skill: 10-15 min of double under practice

WOD:

“Annie”

(Compare to 11/02/12)

50 Double unders

50 Sit-ups

40 Double unders

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

-For time-

Double under sub. = x 4 in singles


Dim lights Embed Embed this video on your site


Your Practical Guide For Dental Decisions - Part 1

Emergency Protein a.k.a. Garbage Stir-Fry

SWOD: Overhead squats 3/3/3/3/3

WOD:

AMRAP in 5 min

Burpees


WOD Penalty:

25 Burpees or less accumulate 5 minutes in a plank position

26-45 Burpees accumulate 4 minutes in a plank position

46-65 Burpees accumulate 3 minutes in a plank position

66-85 Burpees accumulate 2 minutes in a plank position

86-105 Burpees accumulate 1 minute in a plank position

106 Burpees or more accumulate 0 minutes in a plank position


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Open Gym 9am-Noon

We are no longer using our yahoo email account ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). If you need to reach us via email please use This e-mail address is being protected from spambots. You need JavaScript enabled to view it , This e-mail address is being protected from spambots. You need JavaScript enabled to view it , or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


CrossFit Mission Gorge is excited to bring on Lindsay Schartz as the newest addition to our coaching staff! We are very fortunate to have such an energetic and talented person to join our team.  Lindsay will be coaching the Saturday morning classes at 8 and 9 am, so please be sure to give her a warm welcome!








U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


“Schmalls”

Buy in: 800m Run

-2 Rounds-

50 Burpees

40 Pull-ups

30 Pistols

20 KB Swings (53#)

10 Handstand push-ups

Cashout: 800m run

-For time-


Free Beginner WOD

AMRAP in 15 min

20 Jump rope skips

15 Air squats

10 Burpees

200m run



SWOD: Push-jerk/Split-jerk 4/4/4/4/4

A1) Weighted plank holds, 30 seconds x 4 sets

A2) Bent over DB/KB rows 10/10/10/10 on each arm


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


Coach Josh Everett, Split Jerks

CFMG Masters Class this Saturday at 11am


“Newport Crippler”

30 Back squats (at body weight)

1 Mile run

-For time-


Dim lights Embed Embed this video on your site

You will use a squat rack to complete your back squats. Bigger classes will go in heats.


CFMG Masters Class this Saturday at 11 am

Coaching the Low Catch

Turkey Curry Recipe


SWOD: Power snatch 3/3/2/2/2

WOD:

9 Power cleans (185#/105#)

9 Toes-to-bar

6 Power cleans

6 Toes-to-bar

3 Power cleans

3 Toes-to-bar

-For time-


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


“Partner WOD”

1 Min Partner hand clapping push-ups

1 Min of Double unders

1 Min Rope climb

1 Min Partner med. ball sit-ups

1 Min rest

-3 rounds for total reps-

One partner works at a time during rope climbs and double unders.



Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


6 Truths About Squats


Page 2 of 64

Latest W.O.D.

Prev Next

5/19/2013

5/19/2013

Gym is closed today  

ian - avatar ian 13 May 2013 Hits:10 W.O.D.

Read more

5/18/2013

5/18/2013

There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...

ian - avatar ian 13 May 2013 Hits:124 W.O.D.

Read more

5/17/2013

5/17/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...

ian - avatar ian 13 May 2013 Hits:82 W.O.D.

Read more

5/16/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2

ian - avatar ian 13 May 2013 Hits:97 W.O.D.

Read more

5/15/2013

5/15/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...

ian - avatar ian 13 May 2013 Hits:213 W.O.D.

Read more

5/14/2013

5/14/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...

ian - avatar ian 13 May 2013 Hits:315 W.O.D.

Read more

5/13/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you set the KB down complete 10 burpees Post total KB swings to whiteboard {youtube}tJoTVVZadUs{/youtube} Eat, Drink, and Be Whole 30 Beef and Bacon Sweet...

ian - avatar ian 10 May 2013 Hits:98 W.O.D.

Read more

5/12/2013

5/12/2013

Open Gym 9am-Noon

ian - avatar ian 07 May 2013 Hits:43 W.O.D.

Read more

5/11/2013

5/11/2013

Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27,...

ian - avatar ian 07 May 2013 Hits:69 W.O.D.

Read more

5/10/2013

SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- {youtube}4bN_sM86SP4{/youtube} {youtube}xIX8RIYYiSI{/youtube} Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings

ian - avatar ian 07 May 2013 Hits:130 W.O.D.

Read more

5/9/2013

WOD: 800m run 15 Deadlifts (225#/135#) 10 HSPU (sub = inverted push-ups) -3 rounds for time- {youtube}qwFvPeN81Bo{/youtube}  

ian - avatar ian 07 May 2013 Hits:211 W.O.D.

Read more

5/8/2013

SWOD: Power snatch, 20 min to build up to a 1RM A1) Max. L-sit hold x 4 sets A2) Max Ring push-ups in 30 seconds x 4 sets {youtube}gc0-uVMGCSM{/youtube} {youtube}D8fEh1HZ3sg{/youtube} Coke Executive Answers Questions About Sugary Drinks

ian - avatar ian 06 May 2013 Hits:108 W.O.D.

Read more