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CFMG Events

 

SWOD: Bench press 15/15/15

WOD:

15 toes-to-bar

90 double unders

Rest the amount of time it took you to complete

+

20 toes to bar

60 double unders

Rest the amount of time it took you to complete

+

30 toes to bar

30 double unders

-For total time-

 

Eat This! Sweet Potatoes

A Primal Take On The Holidays: Surviving Or Thriving?

 

CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

 

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Please join us for our CFMG 2nd Annual Ugly Sweater Holiday Partner WOD and Paleo Potluck.  The fun begins at 5pm! (This is also the WOD programmed for today, for those of you who are unable to make it to the party)


Partner WOD:

Buy in: 200m fireman carry

2 rounds:

-25 Goblet Pause Squats (53#/35#)

(Partner A holds a goblet squat at the bottom while Partner B completes 2 burpees. Teams must complete 50 burpees in order to move on to the next movement.)

-12 Pull-Ups

(Partner A completes all 12 reps while partner B holds a handstand. Partner B begins once Partner A has finished their reps)

-25 Push-Ups

(Partner A completes all the reps while Partner B holds a plank. Partner B begins once Partner A has finished their reps)

-12 V-Ups

(Partner A completes all the reps while Partner B holds a wall squat. Partner B begins once Partner A has finished their reps)

-25 Push-Press (95#/65#)

(Partner A completes all the reps while Partner B hangs from a pull-up bar. Partner B begins once Partner A has finished their reps)

Cash out: 800m Run (together)

-For time-


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CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

 

Bear Complex

7 sets of the following sequence:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

(then down to a touch and go to start the next power clean)

5 rounds with rest between rounds to add weight

Work up to max load


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CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

Please join us for CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm! We have a great partner WOD planned for you!


SWOD: *Clean and jerk 5/5/3/3/3

*Pause below your knees for a three count during the first pull of the clean. Focus on your position during the lift and not the weight being used today.

WOD:

15 Thrusters (95#/65#)

15 Burpees

-3 Rounds for time-

(10 min cap)

 

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CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

Thursday, January 2nd: 6:30am, 8:30am, Noon, 4pm, 5pm

Friday, January 3rd: 6:30am, 8:30am, Noon, 4pm, 5pm

Yoga:

Due to the busy holiday season, the remainder of December FREE yoga classes at CFMG will be held on Mondays (December 16th, December 23rd, and December 30th) at 8pm.  Yoga will resume its regular Wednesday schedule in the New Year.

 

Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm? We have a great partner WOD planned for you!

 

SWOD: Power snatch|overhead squat 2|5 2|5 1|3 1|3 1|3

A1) Static barbell lunge 10 steps x 5 sets

A2) L-sits max. hold x 5 sets

*Mobility:

A1) Wall squat, accumulate 2 minutes x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets

*You can complete the mobility on your own in the Open Gym if time runs over during class.


CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed


Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm? We have a great partner WOD planned for you!

 

WOD:

1 min Row for calories

1 min Rest

1 min Double unders

1 min Rest

1 min HSPU

1 min Rest

1 min Games standard box jumps (24"/20")

1 min Rest

1 min KB swings (53#/35#)

-3 rounds for reps and calories-

 

Creatine: Not Just For Muscles

Is It Possible To Be Obese And Healthy?


CFMG Holiday Schedule

Monday, December 23rd: No 7pm Class

Tuesday, December 24th: Open Gym 10am-1pm

Wednesday, December 25th: Closed

Thursday, December 26th: Open Gym 10am-1pm

Friday, December 27th: 8:30am, Ladies Only 9:45am, Noon, and 5pm Only

Tuesday, December 31st: Open Gym 9am-1pm

Wednesday, January 1st: Closed

 

Open Gym

9am-12pm

 

Have you RSVP'd to CrossFit Mission Gorge's Holiday Ugly Sweater Party

on December 20th at 5pm? We have a great partner WOD planned for you!

 

Pre-WOD: Build up to a weight you want to use for your 2 thrusters.

WOD: EMOM for 12 minutes

2 Thrusters

4 Burpees

6 Toes-to-Bar

 

12 Holiday Gifts For Your Primal Tribe

Coach Thyself: 4 Tips On How To Build Good Form And Improve Technique


 


Page 27 of 108

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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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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

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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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10/20/2014

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10/19/2014

10/19/2014

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