A+ R A-

CFMG Events

“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

Dim lights Embed Embed this video on your site


HAPPY BIRTHDAY COACH BETSY!


Open Gym

9am-12pm

WOD:

AMRAP in 20 Minutes:

400m Run

Then, 2 rounds of:

6 Power Snatches (95#/65#)

8 Sumo Deadlift High Pulls (95#/65#)

20 Double Unders (Sub = 60 Single Unders)

 

Free Intro. Class at 10 am

Skill: Front Squat Practice

WOD:

10 Front Squats (45#/30#)

10 Push-Ups

10 Sit-Ups

10 Burpees

200m Run

AMRAP in 15 Minutes


The Heart Association's Junk Science Diet

Sensitive To Gluten? A Carb In Wheat May Be The Real Culprit

WOD:

“Tabata Fun”

Tabata Row for max distance

Rest 2 minutes

Tabata Sit-ups

Rest 2 minutes

Tabata Burpees

Rest 2 minutes

Tabata KB Swings (53#/35#)

 

How To Make Nontoxic Homemade Sunscreen

CrossFit Tour: Island Life

The Night Shift


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

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


SWOD: 2 Snatch Pulls|1 Snatch x 5 Sets

A1) Snatch Grip Bent Over Rows 6/6/6/6 (Use straps, if needed)

A2) GHD Sit-Ups 10/10/10/10


Dim lights Embed Embed this video on your site


Pulling Positions For The Snatch

Orange Sriracha Chicken

Chemicals In Soap Can Cause Male Infertility

"Fed Up" Asks, "Are All Calories Equal?"


FREE Movement RX mobility workshop at CrossFit Mission Gorge TOMORROW, May 22nd at 7pm.

More details HERE.


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

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


WOD:

800m Run

15 Hang Squat Cleans (135#/95#)

15 Toes-To-Bar

-3 Rounds For Time-

Finisher:

“Texas Push-Up Challenge”

1 Push-Up|Stand

2 Push-Ups|Stand

3 Push-Ups|Stand….

Work up to 10 Push-Ups|Stand

(3 Minute Cap)

 

How To Improve Your Squat Cleans

The Future Is Now

Effects Of Consuming A High Protein Diet On Body Comp. In Resistance Trained Indiv.


FREE Movement RX mobility workshop at CrossFit Mission Gorge THIS Thursday, May 22nd at 7pm.

More details HERE.


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

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


Mobility:

A1) Bottom up hip mob drill, 1 min each leg x 2 sets

A2) 2 minutes of self myofascial release on posterior chain. Use lacrosse ball or foam rollers.

Skill: Handstand and Handstand push-up practice. Use this time to also figure out what modification you are going to use for the HSPU.


WOD:

“Diane”

21-15-9

Deadlifts (225#)

HSPU

-For Time-

(12 Minute Cap)

 

How To Scale "Diane" And Tame The WODs

How Food Companies Court Nutrition Educators With Junk Food


FREE Movement RX mobility workshop at CrossFit Mission Gorge THIS Thursday, May 22nd at 7pm.

More details HERE.


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

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


SWOD: 3 BTN Jerks|1 OHS x 5 sets

A1) Romanian deadlifts 6/6/6/6

A2) Weighted plank hold 45-60 sec x 4 sets


Dim lights Embed Embed this video on your site

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


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

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


The Overhead Squat Is A Punk

Birth Of New Brain Cells Might Erase Babies' Memories

Thomas Edison And The Cult Of Sleep Deprivation

 

Page 11 of 105

Latest W.O.D.

Prev Next

9/23/2014

9/23/2014

Thank you to everyone who came out to show their love and support for Ted and Julie.  Julie even came out to WOD with us at the Noon class…she said that Ted would have wanted it that way, and we were so happy that she could join us.  Please stay...

ian - avatar ian 21 Sep 2014 Hits:93 W.O.D.

Read more

9/22/2014

9/22/2014

Last Friday, we said goodbye to one of our first CrossFit Mission Gorge members and friend, Ted Hoyt, after a courageous battle against brain cancer.  Ted is survived by his devoted and heroic wife, Julie, and his loving dog, Butters.  Ted beat the odds many times, and we were honored...

ian - avatar ian 21 Sep 2014 Hits:289 W.O.D.

Read more

9/21/2014

9/21/2014

Open Gym 9am-12pm

ian - avatar ian 18 Sep 2014 Hits:24 W.O.D.

Read more

9/20/2014

9/20/2014

Hatch Squat Program: Week 12, Day #2 Back Squat: 60%x5, 70%x5, 75%x5, 75%x5 Front Squat: 60%x5, 70%x5, 75%x5   WOD: For Time: 6-5-4-3-2-1 Push Jerk (185#/125#) Front Squat (185#/125#) *3 burpee penalty every time the bar is dropped   {youtube}V5mGITJ2t5Y{/youtube} An Orangutan Learns To Fish Injury And Opportunity

ian - avatar ian 18 Sep 2014 Hits:82 W.O.D.

Read more

9/19/2014

9/19/2014

Partner WOD: 7 Rounds for Time: 14 Handstand Push-Ups 14 Thrusters (135#) 14 Knees-to-Elbows 14 Deadlifts (245#) 14 Burpees 14 KB Swings (70#) 14 Pull-Ups Partner A will complete 7 reps of a movement, and then Partner B will do 7 reps of the same movement. Partners will move from one movement to the next.   {youtube}umm1T5_ptaQ{/youtube}   Vietnamese Inspired Chicken And...

ian - avatar ian 18 Sep 2014 Hits:130 W.O.D.

Read more

9/18/2014

9/18/2014

WOD: Buy in: 800m Run 21 Double Unders 7 Hang Power Snatches (95#/65#) -7 Rounds for Time- Cash Out: 800m Run How Everything We Tell Ourselves About How Busy We Are Is A Lie A History Of The Primal Movement Movement As Animation: Teaching CrossFit "By The Numbers" The topic of our second FREE CFMG 101 Session on Saturday...

ian - avatar ian 16 Sep 2014 Hits:79 W.O.D.

Read more

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...

ian - avatar ian 16 Sep 2014 Hits:190 W.O.D.

Read more

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:99 W.O.D.

Read more

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:120 W.O.D.

Read more

9/14/2014

9/14/2014

Open Gym 9am-12pm  

ian - avatar ian 13 Sep 2014 Hits:68 W.O.D.

Read more

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...

ian - avatar ian 12 Sep 2014 Hits:131 W.O.D.

Read more

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...

ian - avatar ian 11 Sep 2014 Hits:184 W.O.D.

Read more