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CFMG Events

Open Gym

9am-Noon

Mobility/Warm-Up:

A1) Banded Good Mornings, 2 sets x 15 reps

A2) Keg Drill, 2 sets x 1 minute

WOD:

"Diane"

21-15-9

Deadlifts (225#/135#)

HSPU

-For Time-

(10 Minute Cap)

Free Beginner WOD at 10am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Burpees

15 Sit-Ups

200m Run

-AMRAP in 13 Minutes-


5 Healthy Spring Salads

 

WORKOUT 14.5

21-18-15-12-9-6-3 Reps for Time of:
Thrusters (95#/65#)
Burpees Over Barbell

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Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Please join us for the CrossFit Open Workout 14.5 and Paleo Potluck TOMORROW, March 28th at 4pm!! First heats will begin at 4pm, and we hope to finish by 6/6:30pm to celebrate with food, drinks, and friends!

Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

15 Things You Didn't Know Your iPhone Could Do

How To Make The Perfect Fried Egg

WOD:

Jerk Balance 4/4/4/4/4

Unilateral Dumbbell Strict Press 8/8/8/8/8


More Technique Work In The Jerk

Adapting To The Grind: Mental Toughness And Visualization For Weightlifting

SWOD:

Squat Cleans 3/3/3/3/3

Clean Pulls 6/6/6/6/6 (pause for 3 seconds below knees)

 

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How To Do The Clean Pull

Why Squatting Is So Important

Crispy Coconut Crusted Chicken Nuggets

 

CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts during the open season. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. Preliminary Heat sign-up sheet is located on the bulletin board in the main gym.  We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

WOD:

"William"

AMRAP in 38 Minutes

100m Run

30 Push-Up

15 Shoulder to Overhead (135#/95#)

200m Run

20 Push-Ups

10 Shoulder to Overhead

400m Run

10 Push-Ups

5 Shoulder to Overhead

 

This WOD is programmed as a tribute to William John Bushelle, a friend of CFMG Member Sarah Burke.  According to Sarah, "Will was a good friend of mine who loved a good challenge. Whether that challenge was to scope out the hardest triathlon to compete in, or how to find the most remote place in the world to take a perfect " selfie," he was all in. When he wanted something, he went for it, which was always his advice to me. That advice brought me to CrossFit, and I found it fitting that he should have a WOD dedicated to him and all that he stood for."

 

Paleo Lunchbox Roundup

What To Do With Your Smartphone While You're Having Dinner

Six Reasons To Keep Backyard Chickens

 

Let's celebrate all of our hard work during the CrossFit Open Season! CrossFit Mission Gorge is hosting The CrossFit Open Workout 14.5 and a Paleo Potluck on Friday, March 28th to celebrate all our efforts. We will be canceling the 4, 5, and 6pm WOD and running 14.5 in heats. For the time being, we will schedule the heats for 12 people, but keep in mind we will not know what the workout is until the day before. We may need to adjust or accommodate last minute, based on the workout released. We will host the potluck immediately after the last heat. Please note, you do not have to be registered for The CrossFit Open to join us/participate. Everyone is welcome! Please bring a dish to share and post what you will be bringing to Facebook! Bring your family! Bring your friends!

WOD:

"Annie"

50 Double Unders (x 4 in singles, if modifying)

50 Sit Ups

40 Double Unders (x 4 in singles, if modifying)

40 Sit Ups

30 Double Unders (x 4 in singles, if modifying)

30 Sit Ups

20 Double Unders (x 4 in singles, if modifying)

20 Sit Ups

10 Double Unders (x 4 in singles, if modifying)

10 Sit Ups

-For Time-

(12 Minute Cap)

Finisher:

Static Front Rack Lunges, 12 Steps x 4 Sets

 

Fit For The Fittest

A Paleo Guide For Buying Coffee Beans

Trader Joe's Or Whole Foods?


 


Open Gym

9am-Noon

Page 19 of 108

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