A+ R A-

CFMG Events


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 Reps @ 85% of your 1RM

WOD:

4 Minute AMRAP

4 Weighted Pistols (53#/35#)

8 Hand Release Push-Ups


Your Body On A Fast Food Burger

Release The Piriformis To Alleviate Lower Back Pain

Choosing The Right Weightlifting Program, And Making It Work


 

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 short days, you will be participating in the 2015 Rumble in Paradise. For some of you, this may be your first competition and for others, it may be your second, third,fourth..... we want you all to know how proud the entire coaching staff and CFMG community is of you as an athlete.  We have watched you train hard and prepare physically and mentally for this competition, and we can’t wait to see you reap the rewards of all your hardwork on Saturday.  Some of you have asked us what you should be doing in the next few days leading up to the competition, and we wanted to address those questions, as well as give you some encouragement and motivation for competition day.


As with any competition, race, fitness event, etc., we love watching and hearing about all your achievements. Our coaching staff works hard to teach you the correct form, technique, and range of motion of each movement, as well as push you constantly to get better. To see all of this come to fruition on the competition field makes us feel like proud parents. Please know that you always have the support of not only the CFMG coaching staff, but also the entire CFMG community. We are proud of you for stepping outside of your comfort zone and testing your fitness outside ofthe gym.


The next few days leading up to the competition should be spent reviewing the workouts and the movement standards for the 2015 Rumble in Paradise, as well as practicing movements that may or may not be your best. We encourage you all to continue to train, mobilize, recover, and eat well throughout the rest of this week. Structure your training wisely, though. You want to lift and get your heart rate up but remember to “save some in the tank”. You do not want to do any training that is going to physically and/or mentally drain you or make you too sore to move well. The days leading up to competition should not be spent testing, performing benchmark workouts, or high volume training. If you need further guidance on this, all you need to do is ask one of your coaches.


Please keep in mind that whenever you participate in a fitness event outside of CFMG, you are representing us as a gym and a community. Do not get so wrapped up in the competition that you embarrass yourself and your community. Of course, we want you all to win, but always keep good sportsmanship in mind. The Rumble in Paradise is an event put on by our friends at CrossFit Elysium, and we fully expect you all to be good ambassadors for our gym.


Lastly, have fun! We know you are serious athletes, but try to enjoy the day as much as you can and take it all in.  We are all here for you, we believe in you,we support you, and we know you will do your best to make the most of the day.


Good luck CFMG Competitors!


-Your Coaches


Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. - Jesse Owens

Open Gym

9am-12pm

 

Competitor's Session

10am

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 Your Lifts Aren't Getting Better…And What To Do About It


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

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)

 

WOD:

6 Minute AMRAP

6 Toes-to-Bar

6 Clean & Jerks (135#/95#)


-Rest 2:00-

 

6 Minute AMRAP

200m Row

6 Burpees over the Rower


Free Intro Workout at 10AM

Skill: Med Ball Clean

WOD:

5 Med Ball Cleans

10 Sit-Ups

5 Push Ups

10 Air Squats

200m Row

-3 Rounds for Time-

 

The Power Of Simple Food Rituals

National Park Week

Back Squats Are The Cure For Everything

36 Weeks Of Bodyweight Workouts


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 

 

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 Reps @ 70% of your 1RM

WOD:

10 Strict HSPU

10 Strict Ring Dips

10 Strict Push Ups

10 Strict Pull Ups

-3 Rounds for Time-


5 Squat Variations For Strength, Mobility, And Better Movement

Hammer Time

Committing To A Training Program


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 


WOD:

CrossFit Main Site Workout (150409):

For Time:

20 Burpees

20 Hang Squat Snatches (135#)

20 Bar Muscle Ups

20 Hang Squat Snatches (135#)

20 Burpees

 

Accessory:

A1) Seated Dumbbell Press

10/10/10/10

A2) Bent Over Unilateral Dumbbell Rows

10/10/10/10

Dim lights Embed Embed this video on your site


The Right Dose Of Exercise For A Longer Life

6 Mistakes For CrossFit Beginners To Avoid

3 Ways To Prevent Post-Exercise Soreness

Why Do We Keep Doing CrossFit?


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

SWOD:

Hang Power Clean + Front Squat

60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5

(Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.)

Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk)

2/2/2/2/2/2

Clean Grip Deadlift

65% x 2, 75% x 2, 80% x 5, 80% x 5, 80% x 5

Accessory:

A1) Banded Triceps Extensions

15/15/15/15

A2) Hollow Rocks

20/20/20/20

 

4 Common Fat Loss Mistakes (And How To Avoid Them)

4 Barbell Variations That You Don't Have (But Probably Should)

10 Short Daily Drills To Combat Back Pain

The US Obesity Epidemic: 3 Reasons We Should Be Concerned For Our Children

 

The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Partner Mobility:

Barbell Shoulder/Trap Smash


SWOD:

Strict Press:

65% x 10; 70% x 10; 75% x 8; 80% x 6


Partner WOD:

20 Minute AMRAP:

10 Push-Ups

10 KBS (70#/53#)

10 Overhead Static Lunges (135#/95#)

400m Run

*When one partner is running 400m, the other partner completes as many rounds as possible.

 

Optional Finisher on Open Gym Side:

Partner Med Ball Sit-Ups

15/15/15

 

Dim lights Embed Embed this video on your site

Period Periodization: Harnessing The Power Of Your Cycle

Improve Your Attitude: Stay Positive

Do I Have To Brush And Floss On A Paleo Diet?

 

The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Page 4 of 126

Latest W.O.D.

Prev Next

05/28/2015

05/28/2015

WOD: 15 Clean & Jerks 
(185#/155#) 5 Muscle Ups (Sub = CTB Pull-Ups) 12 Clean & Jerks 4 Muscle Ups 9 Clean & Jerks 3 Muscle Ups -For Time- (15 Minute Cap)   -2 Minute Rest- 10 Minute EMOM of: Odd: 10 Burpee Box Jumps (30"/24") Even: 5 Power Snatches (155#/135#)   How To Add Mass To Dat Ass Kettlebells For An Iron...

ian - avatar ian 27 May 2015 Hits:67 W.O.D.

Read more

05/27/2015

05/27/2015

  Mobility: A1) Couch Stretch: 1 Minute per Leg x 2 Sets A2) Pre-Squat Hip Opener: 1 Minute per Leg x 2 Sets Hatch Week #9 Day #1 Back Squat 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% How To Activate Your Glutes Hello, Stranger Nutritional...

ian - avatar ian 26 May 2015 Hits:65 W.O.D.

Read more

05/26/2015

05/26/2015

Thank you everyone for coming out to commemorate Lt. Michael Murphy on Memorial Day! SWOD: Snatch Push Press: 3/3/3/3/3 WOD: For Time: Buy in: Row 50 Calories 21 Hang Power Cleans (155#/95#) 21 Toes to Bar 15 Thrusters (155#/95#) 15 Toes to Bar 9 Hang Power Snatches (155#/95#) 9 Toes to Bar The Athlete Emotion Project 5 Ways To Cultivate Meaningful Human...

ian - avatar ian 25 May 2015 Hits:156 W.O.D.

Read more

05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

ian - avatar ian 24 May 2015 Hits:60 W.O.D.

Read more

05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:35 W.O.D.

Read more

05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:59 W.O.D.

Read more

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:66 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:66 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:130 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:106 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:125 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:87 W.O.D.

Read more