A+ R A-

CFMG Events

SWOD:

Clean Pulls:

3x5 @ 80% of your 1RM


Clean & Jerk:

3 Reps @ 60% of your 1RM

3 Reps @ 70% of your 1RM

3 Reps @ 80% of your 1RM

2 Reps @ 85% of your 1RM


Accessory:

A1) DB Pendlay Rows

10/10/10 (per arm)

A2) OH Tricep Extensions

10/10/10 (per arm)


Free Intro Workout at 10AM

Skill: Push Jerk

Workout:

AMRAP in 13 Minutes

6 Push-Jerks (65#/45#)

8 Pull-Ups

10 Sit-Ups

200m Run

 

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SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM


WOD:

4 Minute AMRAP

Wall Ball Shots (20#/14#)


3 Minute AMRAP

KB Swings (53#/35#)


2 Minute AMRAP

Burpee Toes-to-Bar


1 Minute AMRAP

Squat Cleans (95#/65#)

-For Reps-

 

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For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Skill:

Review and Practice Split Jerk Footwork

 

SWOD:

Split Jerk

3 Reps @ 60% of 1RM

3x3 Reps @ 70% of 1RM

 

Accessory:

A1)  Bench Press

10/10/10/10/10

A2)  400m Sprint on Rower

x 5 Sets

A3)  Weighted Strict Pull-Ups

6/6/6/6/6

 

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For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Please Note: There will be NO Competitor Session today at 7pm.  We will be back to our regular schedule next week!

SWOD:

Power Clean + Push Press:

5 Reps @ 60% of your 1RM

5/5/5 Reps @ 70% of your 1RM

Clean Pulls:

5/5/5 Reps @ 80% of your 1RM

Accessory:

Barbell Ab Rollouts

10/10/10/10

 

Understanding And Analyzing Your Movement Environment

Training Tips For The Average Joe From Three CrossFit Pros

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For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


SWOD:

Hatch Squat Program

(Click on the link to plug in your percentages)

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 70% of your 1RM

6 Reps @ 75% of your 1RM

4 Reps @ 80% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM


WOD:

30 Double Unders (Sub = x 2 in Singles)

20 Ab-Mat Sit-Ups

10 Handstand Push-Ups

200m Run

-4 Rounds for Time-


For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


The 5 Differences Between "Trainee" And "Athlete"

How To Build Your Lats

Lemon Ginger Meatballs

WOD:

-2 rounds, rest 2 minutes between rounds-

AMRAP in 5 min

3 Bar Muscle-ups -or- 6 Pull-ups

6 Toe-to-bar

9 Push-ups

Finisher:

A1) Bent over reverse flys 12/12/12/12

A2) Barbell bicep curls 8/8/8/8


The Cult of CrossFit: How the workout can bring out the best (and worst) of faith

4 Lessons CrossFitters Can Learn From Bodybuilders

42 tips & tricks to improve your deadlift




 

Open Gym

9am-Noon


Competitor Session

9:30am-11am

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28)

Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm.


WOD:

With a running clock, every minute perform 1 lift and add 10#.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you canon clean the weight, deadlift for as long as possible.

Score will be heaviest load for Snatch, Clean, and Deadlift.



Free Intro. WOD at 10 AM

Skill: Medicine Ball Clean

WOD:

AMRAP in 12 Minutes

8 Med Ball Cleans

10 Push-Ups

12 Sit-Ups

200m Run


Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Page 3 of 123

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4/28/2015

4/28/2015

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4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

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04/26/2015

04/26/2015

Open Gym 9am-12pm

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04/25/2015

04/25/2015

Open Gym 8-10am

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04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

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04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

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04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

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04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

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04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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