A+ R A-

CFMG Events

SWOD:

OH Walking Lunges 12 Steps x 4

WOD:

6 Sets:

20 Seconds - Box Jumps (24"/20")

10 Seconds - Rest

+

6 Sets:

20 Seconds: Bar Dips

10 Seconds - Rest

+

6 Sets:

20 Seconds – Pistols

10 Seconds - Rest

 

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Hardcore Lunge

Pistol Progressions

Dear Haters

Skillwork: Spend 10 minutes working on strapless rowing and learning about the damper setting on the rower.

Damper Setting 101

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WOD:

15 Burpees over the Rower

500m Row

-3 Rounds for Time-

SWOD:

Turkish Getups

6/6/6/6

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The Getup: Why It's My Favorite Exercise

Balanced Bites Sprouts Paleo Shopping Guide

SWOD:

2 BTN Push Press + 5 OHS x 5 Sets

WOD:

9 Toes to Bar

7 Power Cleans (135#/95#)

5 Front Squats

-5 Rounds for Time-

Be sure to hang around before/after class on Wednesday, May 28th from 4-8pm to find out more about the products we carry from Stronger Faster Healthier.  An SFH Representative will be at CFMG to provide product sampling and education for all of the SFH Protein and Omega-3 Oils.

The Missing

The Overhead Squat

“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

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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


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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!


Page 14 of 108

Latest W.O.D.

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11/1/2014

11/1/2014

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10/31/2014

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HALLOWEEN COSTUME WOD DAY! Come to your regular scheduled class in costume (optional, of course) SWOD: 3 Position Snatches x 5 Sets High Hang Power Snatch, Hang Power Snatch, Squat Snatch WOD: -5 Rounds for Time- 3 OHS (135#/95#) 2 Rounds of “Cindy” (1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air...

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10/30/2014

10/30/2014

Mobility: A1) Overhead Stretch, External Rotation Bias with Band 1 Minute/Arm x 2 Sets A2) Shoulder Capsule Mobilization with KB 1 Minute/Arm x 2 Sets WOD: Handstand Walk (Sub = 60 Seconds Handstand Hold) 10 Toes-to-Bar 12 KB Swings (53#/35#) 200m Run -AMRAP in 13 Minutes- {youtube}yg9bB-OzJ5g{/youtube} How Your Primal Connection To Water Runs Deeper Than Thirst Curiosity: It...

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10/29/2014

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SWOD: Strict Press 5/5/4/4 WOD: Buy In: 50 Double Unders 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1 Push Jerk 185#/115#) 400m Run 1 Barbell Complex (3 Deadlifts, 2 Hang Cleans, 1...

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10/28/2014

10/28/2014

SWOD: 3 Position Cleans (High Hang Power Clean, Hang Power Clean, Squat Clean) 3/3/3/3/3 WOD: Main Site WOD 9-7-5 Reps for Time of: 225-lb. Front Squats Bar Muscle-Ups   Proper Foundations: A 5 Step Progression For The Bar Muscle Up For A Better Brain, Learn Another Language Which Apples Are Best For Cooking, Baking, Eating Raw? How To Break Down A Chicken...

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10/27/2014

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SWOD: Turkish Get-Ups 4/4/4/4 (each arm) {youtube}GdAXt7YyGe0{/youtube} WOD: 200m Run 20 Wall-Balls (20#/14#) 20 Toes-to-Bar 20 Push-Ups 20 Box Jumps (24"/20") 20 Ground to Overhead (135#/95#) 20 Burpees 200m Run -For Time- Smells Turn Up In Unexpected Places The Race To Nowhere In Youth Sports The 13 Toughest Races Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG...

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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

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10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

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10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

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10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

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