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CFMG Events

Yoga at 8 am

Competitor Session at 9:30 am

Open Gym 9am-Noon

8am Class ONLY

Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!

 

WOD:

-5 Rounds for Time-

5 Squat Cleans (135#/95#)

10 Hand Release Push-ups

6 Static Front Rack Lunges (135#/95#)

200m Run

 

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The CrossFit Total

Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk

Writing Your Way To Happiness

Nitrates And Nitrites: What's The Truth?

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it


WOD:

10 Ring/Bar Dips

15 Weighted Sit-Ups (53#/35#)

20 Double Unders (Sub = 40 Single Unders)

-AMRAP 12 Minutes-

Rest 5 Minutes

5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups)

10 Power Snatches (95#/65#)

200m Run

-AMRAP 12 Minutes-

 

Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems?

Sitting Wrecks Your Body: More Standing Isn't The Solution

Caring For Your Traps

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets)

WOD:

AMRAP in 18 Minutes

200m Run

9 Burpees

9 OHS (115#/75#)

9 Box Jumps (24”/20”)

 

11 Ways To Assess Your True Fitness Level

Pelvic Function And The Squatty Potty

Swole Nutrition 101: Building Muscle Beyond The Barbell

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Mobility:

A1) Trap Smash, 1 min per side x 2 sets

A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets

WOD:

5 Strict HSPU

10 Alternating Leg Pistols

15 Toes-to-Bar

12 Deadlifts (155#/105#)

9 Hang Power Cleans (155#/105#)

6 Shoulder to Overhead (155#/105#)

-3 Rounds for Time-


Excessive Sitting Linked To Risk Of Heart Disease, Cancer

Stick To The Program

I Think, Therefore I Do


Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

SWOD: Back Squat 6/6/5/5/5


WOD:

“Helen”

400 Meter Run

21 KB Swings (53#)

12 Pull-Ups

-3 Rounds for Time-


More Than Just A Workout

Top 5 Assistance Exercises For The Clean

My Drive


Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Got CFMG 101? Our next FREE 101 Session date will be announced soon!

SWOD:

15 minutes to establish a top set of:

3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee)

WOD:

16 Minute EMOM:

Even: 3 "Touch and Go" Power Clean + Push Jerks

(Work up to a challenging weight that you can rep for unbroken touch and go sets)

Odd: 25 Double Unders


Risks, Decisions, and Courage

Paleo Pancakes, 2 Ways

5 Mistakes Every New Strength Athlete Makes


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

FREE Yoga at 8am


CFMG Competitor Session 9:30am


Open Gym 9am-Noon

Page 14 of 128

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07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

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06/30/2015

06/30/2015

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6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

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06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

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06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
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06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

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06/23/2015

06/23/2015

SWOD: Push Press: 5/5/5/5/5 {youtube}0mHxH9tTjSk&feature=youtu.be{/youtube} WOD: Re-Test of WOD from (04/07/2015) 15 Hand Release Push Ups 15 Box Jumps (24"/20") AMRAP in 8 Minutes   Finisher: Tabata Abs of Choice (Planks, Flutter Kicks, Sit-Ups, V-Ups, Toes to Bar)   Magna Carta: 18 Centuries of Liberty The Average American Woman Now Weighs As Much As The Average 1960s Man Deadly Myth  

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06/22/2015

06/22/2015

SWOD: 1 Rep Max Front Squat   WOD: 12-10-8 Reps Deadlifts (315#/205#) Pistol Squats (Sub = Alt. Leg Jump Lunges) -For Time- (Time Cap: 6 Minutes)

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06/21/2015

Gym Closed Happy Father's Day!

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06/20/2015

06/20/2015

Skill Review: Kipping Pull-ups and Bar Muscle-ups   WOD: 3 Rounds for Time: 7 Bar Muscle-Ups (Sub = 14 Pull-Ups) 7 Squat Clean & Jerks (205#)   Team Finisher: 50m Yoke Carry Sprint Relay   Free Intro Workout at 10am Skill: Overhead Squat WOD: 8 Overhead Squats 10 Ab-Mat Sit-Ups 8 Jumping Lunges 200m Run -4 Rounds for Time-     The Definitive Guide To Napping Risky Outdoor Play Positively Impacts...

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