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CFMG Events

 

SWOD: 1 snatch deadlift + 1 snatch pull + 1 full snatch x 5 sets

A1) Behind the neck push-press 4/4/3/3/3

A2) Band crunches 15/15/15/15/15

 

Deep Inside Taco Bell's Doritos Locos Taco

 

Research: Strength Training Safe For Kids And Teens

Skill: Your pick: Double unders, pistols, pull-up variations, and/or muscle-ups. We will allot 15-20 minute for you all to practice and receive some coaching.

WOD

OTMEM for 10 min

4 Alternating leg pistols (Sub = 8 Jumping air squats)

10 Double unders (sub = 20 Single unders)

3 HSPU (Sub = 3 inverted push-ups)


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Mesmerizing Video on Cranberry Harvesting

 

9/11 Tribute WOD

In teams of 2:

Buy in: 2001m row

-3 rounds-

11 Box Jumps (30”/24”)

9 Thrusters (135#/95#)

11 Burpee CTB pull-ups

9 Power cleans (135#/95#)

11 HSPU

9 KB swings (70#/53#)

11 Toes-to-bar

9 Shoulder-to-overhead (135#/95#)

11 Deadlifts (135#/95#)

-For time-

Partners will share the row and the reps of the workout. While one partner is working the other partner will hold a plank position.

 

September 11th Remembrances Take Many Forms

10 Habits You Must Quit to Be Happy


 

SWOD: Back squat 5/5/5/5/5

WOD

Tabata Burpees

Rest 2 min

Tabata Hollow rocks


CFMG Beach WOD/Cookout

Please join us on Saturday Oct. 19 for Barbells for Boobs


“Nancy”

400m run

15 OHS (95#)

-5 Rounds for time-

Compare to 11/27/2012


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Barbells for Boobs Survivor Stories

CFMG Beach WOD/Cookout

Please join us on Saturday Oct. 19 for Barbells for Boobs

 


CFMG would like to wish Michele, our very first member, the best of luck. Michele is leaving us to move back to New York to start a new job. Michele, you have worked very hard over the past few years and it's been exciting watching you grow as an athlete. Keep up the good work and please don't forget you always have a home here at CFMG.


WOD:

OTMEM for 12 min

3 Power cleans

3 Hang squat cleans

3 Push-jerks

You pick your weight. A good wight would be in the range of 50-55% of you 1RM jerk.

Free Beginner WOD at 10am

AMRAP in 15 min

20 Jump rope skips

10 Air squat

5 Burpees

10 Sit-up

200m run




Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

CFMG Beach WOD/Cookout

 

SWOD:

Bench press 6/6/6/6/6

A1) Weighted pull-ups 5/5/5/5/5

A2) Weighted dips 5/5/5/5/5


Why This Year's Fruits Are So Tiny

Welcome to the Post-Marinade Era of Grilling

 

 


Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

 

 


Page 27 of 100

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7/23/2014

7/23/2014

Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

7/20/2014

Open Gym 9am-Noon

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/18/2014

7/18/2014

WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

7/17/2014

SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

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7/14/2014

7/14/2014

SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

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7/13/2014

7/13/2014

Open Gym 9am-Noon

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7/12/2014

7/12/2014

SWOD: Deadlift 6/6/6/6/6 Partner WOD: AMRAP in 20 Minutes 400m Run + 5 HSPU 5 Pull-Ups Partner A runs 400m while Partner B completes AMRAP of 5 HSPU and 5 Pull-ups. Partners switch when Partner A is finished with the run. Score is the total reps the partners complete.

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