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CFMG Events


We would like to welcome Eric Benson to the CrossFit Mission Gorge Coaching staff! He will be coaching on Monday evenings, at 6 and 7pm.

We are also happy to report that our 4 month internship program has successfully come to a close, and we have asked all of our outstanding interns to come on as Assistant Coaches at CFMG! What this means is that they will be assisting your regular coaches during two classes a week.  Our regular coaches will remain as the head coaches, leading the class, warmup, movement prep, etc., but they will now have an assistant coach to help newer members, and become another set of eyes around the room to instruct, correct form and technique, and make sure everyone is receiving individual attention.  Assistant coaches also have the potential to sub for classes if the need arises.

Here is their schedule:
Monday: 4 & 5pm Makyia (with Head Coach James)
Tuesday: 4 & 5pm Jess S. (with Head Coach Ian)
Wednesday: Sean W. 4 & 5pm (with Head Coach Ian)


Be sure to give everyone a warm welcome! They have worked hard over the last 4 months to become the best possible coaches for you.

 

SWOD:

5 BTN Push Presses|3 OHS x 5 Sets

Bulgarian Split Squat 8/8/6/6/6 (each leg)


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Get It Behind Your Neck

5 Exercises You Are Not Doing That Could Improve Your CrossFit

Paleo Cinco De Mayo Recipes

Are Athletes Really Getting Faster, Better, Stronger?

Happy Birthday, Coach Tami!!!

AKA "Coach Hugs"

"The best kind of people are the ones that come into your life and make you see the sun where you once saw clouds.  The people that believe in you so much, you start to believe in you, too.  The people that love you for simply being you.  The once in a lifetime kind of people." -Unknown


Open Gym

9am-Noon

 


WOD:

-7 Rounds for Time-

7 Power Cleans (95#/65#)

7 Burpees

(15 Minute Cap)


"Finisher"

GHD Sit Ups 10/10/10/10

 

Strawberry Banana Ice Cream

Is Sparkling Water Bad For You?

5 New Record Breaking Rides That Will Terrify You This Summer

Heavy Deadlifting 101

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

Skill: Sticky Catch Drill for 5 Reps, Followed Immediately by a 200m Row

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WOD:

A1) Strict Unbroken BW Pull-Ups 6/6/4/4/4

A2) Strict Unbroken BW Push-Ups 10/10/8/8/8

If you can complete these moments with perfect form and unmodified, you may add weight.

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Rowing WOD:

500m Row: focus on form

Rest 2 Minutes

1000m Row: focus on time

Please record your 1000m row time, as we will be retesting in the future.

 

The 17 Commandments Of Rowing

The Deadline For May J&J Grassfed Beef is May 14th

It's All In Their Head: The Mental Edge Of Athletes Who Win

On Top Again: Amanda Allen

Vanilla Almond Milk

 

SWOD: Snatch 4/4/3/3/3

A1) Snatch Grip Deadlifts w/ Resistance Band 5/5/5/5

A2) Weighted Plank Holds, 4 Sets x 60 Seconds

 

Fixing The First Pull: Three Tips For A Better Snatch

Leading From The Back

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

The deadline to sign up is THIS FRIDAY, May 2nd!

Reserve your spot at the front desk!

NOTE: CrossFit Endurance will meet today at 5pm

Mobility:

A1) Racked Position Mobility Drill, 1 Minute Each Arm x 2 Sets

A2) Keg Drill, Accumulate 2 Minutes x 2 Sets

WOD:

AMRAP in 5 Minutes x 3 Rounds,

Rest 2 Minutes Between Rounds

3 Hang Power Cleans (155#/105#)

10 Pull-Ups

3 Push-Jerks

10 Toes-to Bar

 

Why Chocolate Is Good For Us

Paleo Cold Remedies

Bigger, Better Glutes

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

If you are interested please sign up soon!

Introduction: Yoke Carries

(We will incorporate this into our warm up today)

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Skill: 10-15 Minute of Squat Therapy

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SWOD: Overhead Squat 6/6/6/6/6

 

No, Frosted Mini-Wheats Won't Make Your Kids Smarter

Mobility For People Who Hate Doing Mobility

Happy Birthday, Coach Ian!!!

 

Ian's 30th Birthday WOD

30 HSPU (Sub = 30 Hand Release Push-Ups)

30 Alternating Leg Pistols (Sub = 30 Jumping Air Squats)

30 Pull-Ups

30 Unbroken Double Unders

30 KB Swings (70#/53#)

30 Burpees

30 Sit-Ups

30 Box Jumps (24"/20")

30 Shoulder to Overhead (95#/65#)

30 Toes to Bar

-For Time-

(25 Minute Time Cap)

 

Lashing Out At Your Spouse? Check Your Blood Sugar

My Sprinter

Mindfulness For People Who Are Too Busy To Meditate

Page 15 of 107

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

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Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

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10/15/2014

10/15/2014

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

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10/13/2014

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Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

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10/12/2014

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There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

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10/11/2014

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Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at...

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10/9/2014

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